Vitamin C: why is it important?

Vitamin C is an important nutrient for good health. It helps to form and maintain bones, skin and blood vessels. It is also an antioxidant.

Vitamin C is naturally found in a number of foods, particularly fruits and vegetables. Vitamin C supplements are also available.

Other names for vitamin C include L-ascorbic acid, ascorbic acid and L-ascorbic acid.

The benefits of vitamin C may include the following.

Wound healing

Vitamin C helps the body to produce collagen, which is found in the skin, muscles and other tissues.

People with low vitamin C intake may experience slower wound healing because their body's ability to produce collagen is reduced.

During the recovery period, healthcare professionals may recommend Trusted Source supplements for people with low vitamin C levels.

Cardiovascular health

Vitamin C may be beneficial to Trusted Source's cardiovascular health for several reasons. Studies have shown that it may.

Have antioxidant effects

Help widen blood vessels

Improve the production of nitric oxide

Help reduce plaque instability in atherosclerosis

This may help prevent heart disease and high blood pressure, or hypertension.

However, there is not enough evidence Trusted Source to suggest that taking supplements will help protect heart health.

Cataracts and Age-Related Macular Degeneration

Vitamin C may help reduce the risk of cataracts and slow the progression of age-related macular degeneration. However, more research is needed.

Experts believe that oxidative stress may be a factor in both conditions, so any benefits may be due to the antioxidant activity of vitamin C.

Diabetes

A 2019 study Trusted Source looked at 31 people aged around 60 to see if taking vitamin C supplements had an effect on their glucose levels after eating.

After taking the supplements for four months, the participants' glucose levels and blood pressure improved compared to taking a placebo. This suggests that vitamin C could one day be a treatment for diabetes.

Anaemia

Vitamin C promotes the absorption of iron and some healthcare professionals recommend taking vitamin C supplements with iron tablets to improve absorption in people with iron deficiency anaemia.

A 2020 study Trusted Source looked at 432 people taking iron supplements for iron deficiency anaemia. Some took vitamin C alongside their iron supplements, others did not.

However, both groups had similar increases in iron levels, suggesting that vitamin C supplementation is unnecessary for this purpose.

Pollution

Air pollution consists of a variety of substances and chemicals that can have a negative impact on people's health.

Some studies Trusted Source suggest that the combination of vitamin C and vitamin E may have antioxidant properties that could help reduce the symptoms of asthma and COPD.

Allergies

During an allergic reaction, the immune system triggers an inflammatory response that may lead to symptoms such as swelling and hives. During this process, the body produces ROS, which can lead to oxidative stress.

In a 2018 study Trusted Source, 71 people with skin or respiratory allergies received different doses of intravenous vitamin C. The researchers looked at the severity of the participants' symptoms. Their paper concluded that taking high doses of vitamin C may help reduce allergy symptoms.

They also found evidence that low vitamin C levels are common in people with allergies.

Motion sickness

In a 2014 study Trusted Source, 70 people took 2 grams of vitamin C or a placebo and then spent 20 minutes on a life raft in a wave pool. Those who took the supplements had lower levels of seasickness.