Surprising Health Benefits of Vitamin C—and What Happens If You Consume too Much

When thinking of ways to improve health, many people look to vitamins and nutrients to help their bodies function. But if you’re looking for something that packs a punch for improving anything from your skin to your immune system, one vitamin in particular stands out. The health benefits of vitamin C are enormous, and its reputation for boosting immunity only scratches the surface.

We spoke with several nutritionists, Jessica Levinson, MS, RDN, CDN., culinary nutrition expert in Westchester, Jessica Zinn, MS, RDN, CDNY Jackie Newgent, RDN, CDNexpert plant chef, culinary nutritionist, and author of The Clean & Simple Diabetes Cookbook, to bring you all the expert information on the benefits of vitamin C and where you can find it most naturally in your meal plan.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is best known for its role in “preventing colds, controlling infections, and healing wounds,” says Levinson. “It is a water-soluble vitamin, which means that it is not stored well in the body, therefore it is a nutrient that we need to consume (or supplement) in sufficient quantity on a daily basis.”

Although rare in the US, Zinn notes that “vitamin C deficiency can lead to scurvy, which leads to anemia, bleeding gums, poor wound healing, and bruising.”

According to the National Institute of Health (NIH), the RDA for vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. Be sure to check with your health care provider to see if you need more or less.

Health benefits of vitamin C

immunity boost

Vitamin C is well known for its benefits for immunity. It plays a key role in immune function and wound healing. [and] it can help your body absorb more non-heme iron, the type of iron found in plant foods, says Newgent.

collagen production

Vitamin C is essential for your body’s production of collagen. Levinson explains that “Vitamin C is needed to make collagen, a fibrous protein in connective tissue that helps build and maintain skin, joints, and bones.”

Collagen also keeps skin firm and reduces the appearance of wrinkles, and protects skin from sun damage and age spots. then a vitamin c serum it can also have benefits in your skin care routine! In addition to collagen, your body also needs vitamin C to build blood vessels and muscles, says Zinn. Additionally, vitamin C facial serums are known to reduce dark spots and lighten skin.

antioxidant properties

Vitamin C functions as an antioxidant to protect your body against many diseases and free radical damage. “Free radicals are caused by pollution, smoke, and toxic chemicals that can build up in the body and cause health problems like cancer, heart disease, and inflammatory conditions like arthritis,” Zinn explains.

And thanks to its antioxidant activity, “vitamin C may play a beneficial role in the prevention and treatment of cardiovascular disease and certain types of cancer,” adds Newgent.

Are there any downsides to consuming too much vitamin C?

It turns out that too much of a good thing could have some nasty consequences, so be careful and watch your vitamin C intake. Taking too much vitamin C can cause diarrhea, nausea and stomach cramps, according to the NIH.

What are some foods that are rich in vitamin C?

While citrus fruits are best known for their vitamin C content, vitamin C can be found in many different foods and many foods have more vitamin C than oranges. Kiwifruit, strawberries, bell peppers, tomatoes, and broccoli are also excellent sources.

“Vitamin C supplements are also widely available, but consuming vitamin C through food may have greater antioxidant effects and promote a complete and nutritious diet,” Zinn suggests.

Levinson adds that “an interesting fact about vitamin C is that combining foods rich in vitamin C with foods containing non-heme iron (the iron found in plant-based foods) aids in iron absorption. For example, cooking spinach in tomato sauce or adding lemon juice to a bean salad.

Dietary supplements are products intended to supplement the diet. They are not drugs and are not intended to treat, diagnose, mitigate, prevent or cure disease. Be careful taking dietary supplements if you are pregnant or nursing. Also, use caution when giving supplements to a child unless recommended by your health care provider.