Vitamin C is an essential nutrient that cannot be produced by the human body and is found in many foods. Supplements are available in various forms and can have several health benefits, including boosting the immune system and reducing inflammation. Vitamin C is water-soluble and is largely concentrated in plant sources. Supplementation may be beneficial for those who do not consume enough fruits and vegetables. Multiple smaller doses throughout the day are recommended for maximum absorption.
Vitamin C, a dietary compound found in many foods humans eat, can be taken in supplement form to supplement vitamin C obtained through a regular diet. Because it is an essential nutrient and cannot be manufactured by the human body, vitamin C must be ingested through food, such as citrus fruits, as well as through supplements. In fact, it is considered by some to be the most popular of all nutritional supplements. Vitamin C supplements are available in many forms, from powdered drink mixes to chewable tablets, and have numerous associated health benefits, including boosting the immune response, reducing inflammatory diseases, and slowing the aging process.
Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin, which means it dissolves easily in water and passes into the urine when taken in excess. The recommended dietary allowance (RDA) for vitamin C is 75 to 90 milligrams daily; Although the body can tolerate up to 2,000 milligrams per day, it is better absorbed when taken in smaller amounts. It is largely concentrated in plant sources: Foods rich in vitamin C include red bell peppers, kiwi, and broccoli, but it can also be found in animal food sources, since many animals can synthesize this vitamin. Because vitamin C is available in much smaller amounts in animals, people who don’t get the recommended number of daily servings of fruits and vegetables might consider taking vitamin C supplements.
There are many known benefits of vitamin C supplementation. It is a powerful antioxidant that is linked to the reduction of inflammatory diseases, such as cardiovascular disease, hypertension, and cancer, and has also been reported to increase the immune response, increasing the body’s ability to fight infections. Additionally, taking vitamin C supplements has been shown to lower low-density lipoprotein (LDL), or bad cholesterol, while raising high-density lipoprotein (HDL), or good cholesterol. Because of these benefits, as well as vitamin C’s link to fighting environmental toxins and slowing the aging process, city dwellers in particular, as well as smokers and those at risk of cardiovascular disease, may benefit from supplementation. .
Available forms of vitamin C supplements include powders that can be dissolved in water, tablets, capsules, and flavored drink mixes. Doses can vary widely, from 25 milligrams to over 1,500 milligrams, and time-release versions are even offered. Since excess vitamin C is eliminated rather than stored in the body, it is generally advisable for a person to take multiple smaller doses throughout the day to maximize absorption. Although the risk of vitamin C toxicity is low, it is considered wasteful to take vitamin C supplements in doses of more than 2,000 milligrams, since only a small percentage will be absorbed. Vitamin C can also be obtained by taking a multivitamin, where it can aid the absorption of other nutrients, such as calcium and iron.
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