Vitamin C, also known as ascorbic acid, is a vital nutrient that plays a crucial role in maintaining overall health. While the body does not produce vitamin C, it is easily obtainable through a balanced diet or through supplements. Vitamin C supplements are popular due to their numerous health benefits. In this article, we will explore the pros and cons of taking vitamin C supplements.
Pros Of Taking Vitamin C Supplements
Boosts Immune System
Vitamin C is essential in supporting the immune system, making it an essential nutrient during the cold and flu season. Studies have shown that vitamin C supplements may help reduce the duration and severity of cold symptoms.
A study conducted in 2017, found that taking vitamin C supplements reduced the duration of a cold by 8% in adults and 14% in children. In addition, it has been shown to boost white blood cell production, which is essential in fighting infections and maintaining overall health.
Related: The Benefits of Vitamin D Supplements for Your Health
May Improve Heart Health
Heart disease is the leading cause of death worldwide, and vitamin C supplements may play a role in preventing heart disease. Studies have shown that vitamin C may help lower blood pressure and reduce inflammation, both of which are risk factors for heart disease.
A study conducted in 2019, found that taking vitamin C supplements reduced systolic blood pressure by an average of 3.84 mmHg and diastolic blood pressure by an average of 1.48 mmHg. In addition, vitamin C may help reduce the risk of heart disease by reducing the levels of LDL or “bad” cholesterol in the body.
May Improve Iron Absorbtion
Iron is an essential nutrient that plays a vital role in the body, including transporting oxygen throughout the body. However, iron deficiency is common, especially in women, and can lead to anemia.
Vitamin C supplements may improve iron absorption in the body, making it an essential nutrient for people who are at risk of iron deficiency. A study conducted in 2009 found that taking vitamin C supplements with iron supplements improved iron absorption by 67% in women with iron deficiency anemia.
May Improve Skin Health
Vitamin C is essential in the production of collagen, which is vital for healthy skin. Collagen is a protein that gives the skin its elasticity and firmness. As we age, collagen production decreases, leading to wrinkles and sagging skin.
Taking vitamin C supplements may help boost collagen production, leading to healthier, firmer skin. In addition, vitamin C may help reduce the appearance of age spots and other skin discolorations.
Related: The Truth About Vitamin C Supplements and Immune Support
Cons Of Taking Vitamin C Supplements
May Cause Digestive Issues
Taking high doses of vitamin C supplements may cause digestive issues, including diarrhea, nausea, and stomach cramps. While the body can absorb up to 200mg of vitamin C per day, taking more than that can lead to digestive issues.
It is essential to follow the recommended dosage when taking vitamin C supplements and to consult a healthcare provider before taking any new supplements, especially if you have a history of digestive issues.
May Increase the Risk of Kidney Stones
Taking high doses of vitamin C supplements may increase the risk of kidney stones. Kidney stones are hard mineral deposits that form in the kidneys and can be painful to pass.
A study conducted in 2013 found that taking high doses of vitamin C supplements increased the risk of kidney stones in men. It is essential to follow the recommended dosage when taking vitamin C supplements and to consult a healthcare provider before taking any new supplements, especially if you have a history of kidney stones.
May Interfere with Medications
Vitamin C supplements may interfere with certain medications, including chemotherapy drugs and blood thinners. It is essential to consult a healthcare provider before taking vitamin C supplements.
While vitamin C supplements offer numerous health benefits, it is essential to be aware of the potential drawbacks as well. It is important to follow the recommended dosage and consult with a healthcare provider before taking any new supplements, especially if you have a history of digestive issues or kidney stones.
In addition, it is important to remember that vitamin C supplements are not a replacement for a balanced diet. It is important to consume a variety of fruits and vegetables that are rich in vitamin C, such as citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
If you are considering taking vitamin C supplements, it is recommended to choose a reputable brand and look for supplements that have been certified by third-party organizations such as the United States Pharmacopeia (USP) or ConsumerLab.com.
In conclusion, vitamin C supplements offer numerous health benefits, including boosting the immune system, improving heart health, and promoting healthy skin. However, it is important to be aware of the potential drawbacks and to consult with a healthcare provider before taking any new supplements. By consuming a balanced diet and taking vitamin C supplements as recommended, you can help maintain optimal health and well-being.
