Lesser-known benefits of vitamin C

• Recent research has shown the positive impact of vitamin C in the fight against cancer, improving hair health and improving iron levels.
• Vitamin C acts as a powerful antioxidant that protects cell membranes and DNA from free-radical damage, associated with environmental and lifestyle factors.
• This vitamin is crucial for collagen formation, the maintenance of blood vessels, amino acid metabolism and the synthesis of essential hormones.
• Beyond easing cold symptoms, Vitamin C plays a key role in the prevention of cardiovascular diseases, macular degeneration and cataracts.
• Certain groups, such as smokers or people following restrictive diets, may require supplementation to reach the recommended daily intake and ensure optimal health.

Vitamin C, also known as L-ascorbic acid, is much more than the simple cold remedy that many mainly associate with citrus fruits such as oranges.

This substance reveals itself as a discreet protagonist in the prevention of chronic diseases and the improvement of our daily vitality.

With the latest research highlighting its potential in cancer prevention and strengthening hair health, it is time to rediscover vitamin C and learn about its benefits beyond what we thought we knew.

1. Protects against cancer cells
2. Contributes to healthier hair
3. Provides a shield against lead
4. Improves iron levels
5. Contributes to collagen formation
6. Maintains the walls of blood vessels and capillaries
7. Is involved in amino acid metabolism
8. Promotes hormone synthesis in the adrenal glands
9. Prevents colds and other illnesses
10. Slows macular degeneration and cataracts

1 Protects against cancer cells

Vitamin C is increasingly emerging as a possible pioneer in oncological treatment. It is not merely an element that strengthens the body’s natural defences; recent research suggests that it could play an active role in suppressing the growth of malignant cells.

Preliminary laboratory and clinical studies indicate that high doses of this vitamin could work alongside conventional treatments, improving their effectiveness and reducing side effects, thus opening a new chapter in oncology.

2 Contributes to healthier hair

In a more everyday, but no less significant, area, vitamin C has shown promise in maintaining healthy hair. Recent scientific research reveals that its antioxidant influence and its role in collagen synthesis help strengthen the hair follicle.

This not only suggests prevention against hair loss, but also a potential improvement in its texture and density. Given its relevance in the formation of keratin, an essential protein for hair, vitamin C is positioned as a possible ingredient in future hair care products.

3 Provides a shield against lead

Vitamin C consumption is not only beneficial for general health, but could also be an ally in the fight against lead toxicity. This substance, found in certain environments, can be harmful even at low levels.

Although more research is still required, regular intake of vitamin C, together with iron and calcium, could be a promising strategy to counteract lead exposure, especially in children.

4 Improves iron levels

Iron deficiency is a global problem, mainly affecting infants, children, pregnant women and women of childbearing age. Combining iron sources with foods rich in vitamin C can optimise the absorption of this mineral.

Research shows that supplementation with both vitamin C and iron is more effective than iron alone, which underlines the power of vitamin C in improving iron levels in the body.

While we welcome these new findings, we must not forget the already proven and recognised benefits of vitamin C:

5 Contributes to collagen formation

Vitamin C is an essential cofactor in collagen synthesis, the most abundant protein in the human body. Its presence is important for the stability and formation of collagen, which is vital for tissue health and repair.

The integrity of the skin, the strength of bones, the elasticity of blood vessels and the quality of tendons and cartilage all depend on adequate collagen formation. Vitamin C’s ability to boost collagen production has implications not only for wound healing and tissue regeneration, but also for the prevention of skin ageing.

6 Maintains the walls of blood vessels and capillaries

Vitamin C maintains the strength of blood vessel walls, helping to prevent conditions such as hypertension and vascular disorders.

Healthy blood vessels and capillaries are essential for efficient circulation, which allows adequate oxygenation and nutrition of all organs and tissues. This protective effect reduces the risk of minor haemorrhages and contributes to overall cardiovascular health.

7 Is involved in amino acid metabolism

Amino acid metabolism is a complex chemical process that is essential for life. Vitamin C is involved in the conversion of certain amino acids into neurotransmitters, such as serotonin and noradrenaline, which play a critical role in brain function.

The regulation of these neurotransmitters is fundamental for mental health, mood and the response to stress.

8 Promotes hormone synthesis in the adrenal glands

Vitamin C plays a significant role in hormone synthesis in the adrenal glands, especially during periods of stress. Adrenal hormones such as cortisol, which helps regulate metabolism and the immune response, and adrenaline, which prepares the body for “fight or flight”, require vitamin C for their production.

Adequate presence of this vitamin ensures an appropriate hormonal response to stressful situations and helps maintain homeostatic balance in the body.

9 Prevents colds and other illnesses

Although we all like to be looked after with a good glass of orange juice when we have a cold, the truth is that vitamin C is not the magic pill that can do everything when it comes to avoiding catching one.

It is true that, if your body has adequate levels of this nutrient, you may avoid the odd cold, but the real value of this nutrient in that scenario is to relieve and prevent its symptoms, helping you get over them sooner and with less discomfort.

10 Slows macular degeneration and cataracts

Eye health may also be closely connected to vitamin C, which is important because macular degeneration and clouding of the lens are perhaps the main causes of vision loss among older people.

In this regard, specialists indicate that this could open the door for vitamin C, in synergy with other nutrients, to show effectiveness in slowing the progression of macular degeneration, linked to old age and damage to the lens.

It is known that the fluid consistency and transparency of the eye’s lens are due in part to the presence of generous amounts of vitamin C, a substance that has been shown to be lacking in patients with cataracts.

Who is it especially recommended for?

We all need vitamin C! There is no doubt about that. However, certain groups have a particular need for this nutrient.

Just as an excess of vitamin C is not advisable for the body, neither is a deficiency of this nutrient. Given the large number of biochemical reactions in which vitamin C is involved, its deficiency may be closely linked to the appearance of a considerable number of disorders.

Therefore, we can talk about the suitability of vitamin C in cases of:

• Infectious diseases
• Cancers
• Injuries or consequences of major operations
• Diabetes mellitus
• Burns
• Sports practice
• Stress
• Iron-deficiency anaemia
• Consumption of nicotine, alcohol or medicines (antibiotics, aspirin or contraceptives)
• Preventing arteriosclerosis, osteoporosis or cardiovascular diseases
• Pregnancy and breastfeeding
• Vitamin C deficiency as a consequence of malnutrition or dialysis

Do you know the recommended daily intake?

The recommended intake of vitamin C for adults is 80 mg per day, according to Regulation (EU) 1169/2011. However, this amount may be insufficient for sportspeople and athletes due to their greater energy demands and the physical wear and tear they experience.

In addition, groups such as vegetarians and smokers may also require an increase in their daily vitamin C intake.

In the following table you can check your ideal dose of vitamin C, always according to your age and based on a favourable state of health:

Supplementation for specific groups

Did you know that some people have particular difficulties getting an adequate vitamin C intake? They are the following!

• Smokers (both active and passive). Tobacco smoke increases the body’s vitamin C requirements in order to counteract oxidative damage related to excess free radicals.
• People with poorly varied diets with hardly any fruit and vegetables.
• Infants fed evaporated or boiled cow’s milk. The low vitamin C content of cow’s milk is worsened by the heat treatment it undergoes.

For all of them, supplementation with vitamin C may be the perfect solution for obtaining the recommended daily intake.

Conclusions

Follow as balanced a diet as possible and do not prioritise certain foods in particular! You will achieve better results by including a greater quantity and variety.

Do not underestimate the power of vitamin C in your life, as it is one of the most important vitamins for the body. An inexhaustible source of health and an essential contribution to aesthetics, given its properties for the skin, correcting the signs of ageing, this nutrient has no rival.

In the form of foods or food supplements, vitamin C takes care of you! Fill your life with colour, thanks to fruit and vegetables that take the health of your immune system to the highest level.

Bibliographic Sources:

1. Delrobaei F, Fatemi I, Shamsizadeh A, Allahtavakoli M. Ascorbic acid attenuates cognitive impairment and brain oxidative stress in ovariectomized mice. Pharmacol Rep. 2018 Oct 3;71(1):133-138. doi: 10.1016/j.pharep.2018.10.001.
2. McEvoy CT, Shorey-Kendrick LE, Milner K, Schilling D, Tiller C, Vuylsteke B, Scherman A, Jackson K, Haas DM, Harris J, Schuff R, Park BS, Vu A, Kraemer DF, Mitchell J, Metz J, Gonzales D, Bunten C, Spindel ER, Tepper RS, Morris CD. Oral Vitamin C (500 mg/day) to Pregnant Smokers Improves Infant Airway Function at 3 Months (VCSIP): A Randomized Trial. Am J Respir Crit Care Med. 2018 Dec 7. doi: 10.1164/rccm.201805-1011OC.
3. Wu JR, Song EK, Moser DK, Lennie TA. Dietary Vitamin C Deficiency Is Associated With Health-Related Quality of Life and Cardiac Event-free Survival in Adults With Heart Failure. J Cardiovasc Nurs. 2019 Jan/Feb;34(1):29-35. doi: 10.1097/JCN.0000000000000521.

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