Are you taking your Vitamin C correctly?

Vitamin C and you

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in several bodily functions. It is a water-soluble vitamin, meaning the body doesn’t store it, and any excess is excreted through urine. Here are some of the benefits, potential harms, and ways to increase its absorption and you can find ways to know more :

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Benefits of Vitamin C:

  1. Immune system support: Vitamin C is well-known for its role in boosting the immune system. It helps stimulate the production of white blood cells and antibodies, which defend the body against infections and illnesses.
  2. Antioxidant properties: As an antioxidant, vitamin C helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and various diseases.
  3. Collagen synthesis: Vitamin C is essential for collagen formation, a protein that provides structure to the skin, tendons, ligaments, and blood vessels. It supports wound healing and helps maintain healthy skin.
  4. Improved iron absorption: Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. Consuming vitamin C-rich foods along with iron sources can increase iron absorption in the body.
  5. Cardiovascular health: Some studies suggest that vitamin C intake may associates with a reduced risk of cardiovascular diseases by promoting healthy blood vessels and reducing inflammation.
  6. Reduced risk of chronic diseases: Adequate vitamin C intake associates with a lower risk of certain chronic conditions, including certain cancers and eye diseases like cataracts.
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The them of Excessive Vitamin C Intake:

While vitamin C is generally safe, excessive consumption through supplements may lead to some side effects, such as:

  1. Digestive issues: High doses of vitamin C can cause gastrointestinal discomfort, including diarrhea, nausea, and cramps.
  2. Kidney stones: In some individuals, significantly those kidney stones, excessive vitamin C intake may increase the risk of developing kidney stones.
  3. Interference with medical tests: High vitamin C levels in the body can interfere with specific medical tests, leading to inaccurate results.

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Ways to Increase Absorption:

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To maximize the absorption of vitamin C from foods or supplements:

  1. Consume vitamin C-rich foods: Include natural sources of vitamin C in your diet, such as citrus fruits (oranges, lemons, grapefruits), strawberries, kiwis, bell peppers, broccoli, and tomatoes.
  2. Cooking methods: Cooking can cause some loss of vitamin C in foods, especially when exposed to high heat or long cooking times. Consider using gentle cooking methods like steaming or stir-frying to preserve more of the nutrient.
  3. Pair with iron-rich foods: If you’re consuming non-heme iron from plant-based sources, combine these foods with vitamin C-rich sources to enhance iron absorption. For example, have a glass of orange juice with your iron-fortified breakfast cereal.
  4. Take supplements wisely: If you opt for vitamin C supplements, follow the recommended daily intake and avoid excessively high doses, especially without medical supervision.


Always consult with a healthcare professional before starting any supplementation, especially if you have underlying health conditions or are taking medications. They can help determine the appropriate dosage for your specific needs.

Dr Sushil is a researcher and founder of D WA Herbals with objective of providing healthy longevity to society. His aim is to develop food and drink-based products by using the inherent qualities of traditional herbs by optimizing their effect through modern technology, making our products extremely user-friendly. The research is focused on various lifestyle issues such as anxiety, stress, metabolism, digestion, immunity and may more which impact the health and lifestyle.


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