Understanding Vitamin C: What You Need to Know

Vitamin C, also known as ascorbic acid, is a vital nutrient with far-reaching benefits for the human body. Renowned for its role in immune support, it also aids in collagen production, acts as a potent antioxidant, and contributes to cardiovascular and skin health. 

For decades, vitamin C has been central to heated debates in health and nutrition. Beyond its well-established role in preventing scurvy, whether increased intake can prevent or treat diseases remains controversial. Clinical studies have produced mixed results, often clouded by design flaws and misinterpretations of the data. Key issues, such as vitamin C's unique absorption limits, tissue-specific distribution, and the impact of baseline nutritional status, are frequently overlooked (Lykkesfeldt, 2020).

 This has led to inconsistent conclusions about its potential health benefits. Whether you're a health enthusiast or a sceptic, exploring the real science behind vitamin C offers fascinating insights into how this essential nutrient influences our well-being.

Vitamin C Benefits: How It Supports Immunity, Skin, and Heart Health

Vitamin C plays numerous critical roles in maintaining health. As a cofactor in enzymatic reactions, it supports collagen synthesis, neurotransmitter production, and immune function. It also acts as a potent antioxidant, neutralising free radicals and reducing oxidative stress, which is linked to ageing and chronic diseases (Schlueter and Johnston, 2011) (Lykkesfeldt, 2020).

In the immune system, vitamin C enhances the function of white blood cells such as neutrophils and lymphocytes, which are essential for fighting infections. It can also reduce inflammation by suppressing pro-inflammatory cytokines like interleukin-6 (IL-6) (a protein which prompts inflammation in the body)  (Lykkesfeldt, 2020) (See, Yeo and Saptoro, 2024)

How Common is Vitamin C Deficiency?

Vitamin C deficiency affects populations worldwide, from high-income nations to developing regions. In countries like Scotland and the U.S., 13% to 20% of adults experience suboptimal levels, with smokers and low-income groups at higher risk (Carr and Rowe, 2020) McCall et al., 2019). In low- and middle-income countries, rates are more severe—A study found that 73.9% of adults aged 60 and above in northern India and 45.7% in southern India were deficient, with only a small fraction meeting adequate levels (Ravindran et al., 2011). 66% of elderly South Africans women and 84% of men are deficient.  Contributing factors include poor dietary intake, tobacco use, and nutritional deficiencies (Charlton, Kolbe-Alexander and Nel, 2005)

Benefits of Vitamin C Supplementation 

1. Vitamin C for Immune Support
   Vitamin C’s role in immune defence is well-supported. Regular supplementation has been shown to reduce the duration and severity of common colds by 8–14%, with even greater effects in individuals under physical stress, such as athletes and military recruits (Schlueter and Johnston, 2011) (Lykkesfeldt, 2020).

2. Skin Health
   Collagen synthesis depends on vitamin C to stabilise and cross-link collagen fibres, promoting skin elasticity and wound healing. Recent research highlights its ability to lighten hyperpigmentation and reduce signs of ageing (Xu et al., 2024).

3. Cardiovascular Benefits
   Studies suggest that vitamin C supplementation can lower blood pressure and improve endothelial function, reducing the risk of cardiovascular diseases. Its antioxidant properties also help prevent LDL cholesterol oxidation (Schlueter and Johnston, 2011) (See, Yeo and Saptoro, 2024).

4. Chronic Disease Prevention
   High plasma levels of vitamin C have been associated with a reduced risk of chronic diseases, including cancer and age-related conditions. For instance, it may lower the risk of gastric cancer by neutralising harmful compounds in the stomach (See, Yeo and Saptoro, 2024).

Vitamin C Side Effects: How Much Is Too Much ?

 Generally, the daily dose for Vitamin C is around 75 mg for women and 90 MG for men (Abdullah, Jamil and Attia, 2019) however those with severe deficiencies may benefit from higher doses like 500-1000 mg/per day

While vitamin C is generally safe, high doses (above 2,000 mg/day) can lead to side effects such as diarrhoea, nausea, and kidney stone formation. Individuals prone to iron overload should also avoid excessive intake, as vitamin C enhances iron absorption (Schlueter and Johnston, 2011) (Lykkesfeldt, 2020).

How much Vitamin C should you get a day and from where ? 

• Dietary Sources: Foods rich in vitamin C include oranges, strawberries, kiwis, and bell peppers.

• Supplementation: Supplements can bridge dietary gaps. Most adults benefit from a daily intake of 75– 100 mg, while smokers or those with health conditions may require more (Lykkesfeldt, 2020) (Schlueter and Johnston, 2011).

• Daily Routine: Incorporating vitamin C-rich foods or supplements into your daily routine can help maintain optimal levels year-round.

Buy our Vitamin C at VitaVault!: Which product should I choose ? 

Our C-Vitamin Complex is made from Acerola Cherry Extract, thoughtfully designed to provide more than just the daily dose. Packed with natural extracts and additional health-boosting ingredients, it offers a comprehensive approach to immune and overall wellness.

Here’s why our formula stands out:

1. Natural, High-Quality Vitamin C Source
   Each capsule provides 125 mg of Vitamin C (156% of the Nutrient Reference Value), derived from Acerola Cherry Extract, a natural and bioavailable source of vitamin C.

2. Synergistic Ingredients for Enhanced Benefits
   Our formula goes beyond vitamin C by incorporating a powerful blend of complementary ingredients:

• Parsley: A nutrient-rich herb known for its antioxidant properties and additional vitamin C content.

• Blackcurrant Extract: Derived from whole berries, this extract is packed with flavonoids and anthocyanins to support vascular and immune health.

• Elderberry Extract: Supplements a small amount of polyphenols, which are potent antioxidants that combat oxidative stress and support a strong immune system.

• Rosehip Extract: Known for its anti-inflammatory properties, it contributes additional antioxidants and vitamin C from whole fruit equivalents.

3. Whole-Food-Based Approach
   We’ve chosen whole fruit and plant-based extracts to provide not only vitamin C but also the synergistic compounds—like flavonoids and polyphenols—that naturally accompany these ingredients. This ensures a broader spectrum of benefits for your health.

4. Gentle Yet Effective
   Our blend is gentle on the stomach, making it suitable for daily use, even for individuals sensitive to synthetic vitamin C. With its natural extracts, it provides a more balanced and holistic approach to supplementation.

Our Vitamin C 500 and Vitamin C 1000 provide a high amount of ascorbic acid (isolated form of vitamin C, commonly found in supplements and fortified foods), which promotes immune function, skin health, and overall well-being. They are available in 500mg and 1000mg strengths, allowing for customisation based on individual requirements. Each capsule or pill contains a powerful dose in a simple, clean mix that promotes easy absorption. Designed for daily use, they assist maintain adequate vitamin C levels, especially for those with greater nutritional requirements or deficiencies.  

Reference list

Abdullah, M., Jamil, R.T. and Attia, F.N. (2019). Vitamin C (ascorbic acid). [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK499877/.

Carr, A.C. and Rowe, S. (2020). Factors Affecting Vitamin C Status and Prevalence of Deficiency: A Global Health Perspective. Nutrients, 12(7), p.1963. doi:https://doi.org/10.3390/nu12071963.

Charlton, K.E., Kolbe-Alexander, T.L. and Nel, J.H. (2005). Micronutrient dilution associated with added sugar intake in elderly black South African women. European Journal of Clinical Nutrition, 59(9), pp.1030–1042. doi:https://doi.org/10.1038/sj.ejcn.1602208.

Hemilä, H. and Chalker, E. (2023). Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health, [online] 23(1), pp.1–13. doi:https://doi.org/10.1186/s12889-023-17229-8.

Lykkesfeldt, J. (2020). On the effect of vitamin C intake on human health: How to (mis)interprete the clinical evidence. Redox Biology, 34, p.101532. doi:https://doi.org/10.1016/j.redox.2020.101532.

Rowe, S. and Carr, A.C. (2020). Global Vitamin C Status and Prevalence of Deficiency: A Cause for Concern? Nutrients, 12(7), p.2008. doi:https://doi.org/10.3390/nu12072008.

Schlueter, A.K. and Johnston, C.S. (2011). Vitamin C: Overview and Update. Journal of Evidence-Based Complementary & Alternative Medicine, 16(1), pp.49–57. doi:https://doi.org/10.1177/1533210110392951.

See, X.Z., Yeo, W.S. and Saptoro, A. (2024). A comprehensive review and recent advances of vitamin C: Overview, functions, sources, applications, market survey and processes. Chemical Engineering Research and Design, 206, pp.108–129. doi:https://doi.org/10.1016/j.cherd.2024.04.048.