Wellness Blog
Vitamin C For Energy: Give Yourself Some Support
Does vitamin C support your energy levels? Yes it does indeed, and here's our list of recommended sources. If you're ever feeling fatigued or lethargic, you'll know what to do with this handy guide.
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Vitamin C benefits: food sources, inadequacy and deficiency
Want to learn how to boost your immune system, reduce the risk of cancer and have glowing skin? Vitamin C is one of the most powerful antioxidants that can achieve all of this, just by eating one orange each day. Keep reading to learn about Vitamin C benefits.What is vitamin C?Vitamin C, also known as ascorbic acid, is an essential nutrient that has many health benefits. It can be found both naturally in foods as well as supplements. Some of the key functions vitamin C is involved in include wound healing, maintaining bones and teeth and synthesising collagen (1). Unlike most animals, humans do not have the important enzyme used to create ascorbic acid from other nutrients. This means, the body cannot store it, so it must be eaten in your diet each day. Vitamin C is water-soluble, meaning that any excess leaves the body in the urine for a dose of vitamin above 400mg. This is also why your urine might turn a bright colour after having a multivitamin.Supplementation of vitamin C is usually used as an immune system booster to prevent the common cold. Studies show that it can reduce the duration of illness by one day (12). It also provides protection against eye diseases, some cancers and aging. Why is vitamin C important?Vitamin C benefits the body in many ways. As a powerful antioxidant, it can help boost the immune system by preventing the body from harmful cells known as free radicals1. Free radicals cause changes to cells and DNA, leading to a state known as oxidative stress. Oxidative stress has been linked with a variety of illnesses including cancer. It is essential for synthesising the body's tissues. Without it, the body is unable to create a protein known as collagen. This is an important protein for building and maintaining bones, joints, skin, blood vessels and the digestive tract. Vitamin C benefitsThere is also evidence to suggest that vitamin C plays a role in chronic disease prevention. Cancer prevention: Some studies suggest that a high intake of ascorbic acid can reduce the risk of some cancers and impair tumour growth (2,3,4). However, mixed results indicate that more research is needed in this area. Vision loss: There is some evidence indicating that supplementation of 500mg per day may slow the progression of age-related eye loss and the loss of visual acuity (5).Blood pressure: Studied have shown that vitamin C may help to lower blood pressure in those with and without high blood pressure (6,7).Dementia: One study found that blood levels of vitamin C and beta-carotene are significantly lower in patients with mild dementia (8). This indicates that diet may play a role in the development of Alzheimer's disease (8).Iron absorption: Ascorbic acid helps to convert the poorly absorbed non-haem iron into a form that is easier for the body to absorb (9). This is especially important for vegans and vegetarians, who only consume iron in the non-haem form. Cardiovascular disease: Current research indicates that vitamin C deficiency is associated with a higher risk of mortality from heart disease (13). Vitamin C may also improve blood vessel function and blood cholesterol levels (13).How much should you be having? According to the Australian Nutrient Reference Values, the Recommended Dietary Intake (RDI) for vitamin C each day are as follows:Who is at risk of deficiency?Vitamin C deficiency is relatively rare in developed countries. Severe deficiency of vitamin C can cause scurvy, a condition causing fatigue, inflammation of the gums, pain in the fingers and toes, bleeding and oedema (1). Deficiency symptoms occur only if dietary intake falls below 7-8mg per day or less (1).High-risk groups for low vitamin c intakeVitamin C inadequacy can occur with all intakes that are below the RDI. The following groups are at risk of obtaining insufficient vitamin C. Smokers and passive smokers: Studies show that smokers have 40% lower blood levels of vitamin C than non-smokers (1). Limited food variety: Fruits and vegetables provide the highest content of ascorbic acid, however, it is still found in smaller amounts in other foods. Those who have limited food variety may be at higher risk of inadequacy. Medical conditions: Some individuals with medical conditions compromising the ability to absorb certain nutrients may be at higher risk. This may also be seen in patients with end-stage renal disease on dialysis. Vitamin C rich foodsFruits and vegetables are the best sources of ascorbic acid. As it is water-soluble, cooking and prolonged storage can destroy it. To lessen the amount of vitamin C lost during cooking, it is recommended to steam or microwave these foods.It is important to eat a wide variety of raw fruits and vegetables each day. An easy way to ensure you are eating enough vitamin C is to aim for two pieces of fruit and five cups of vegetables each day. Just one orange each day meets over 100% of the RDI for all age groups. You can meet your daily Vitamin C needs by: Adding a piece of fruit to breakfast cereal. Have a colourful salad for lunch. Including steamed broccoli and Brussels sprouts with dinner. Add lemon juice to warm water. Foods richest in vitamin C include:Who should consider a supplement? Dietary supplements, such as the Vitable vitamin C supplement is found in the form of ascorbic acid. This has the same absorption rate in the body as the ascorbic acid naturally found in foods. Supplements may be beneficial for those at risk of inadequacy, live in areas with limited fruit and vegetable supply or have restricted diets for medical or personal reasons. Find out more about other areas that the above supplements can help you with:Vitamin C | Biotin | Cranberry | *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
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Exploring the many benefits of vitamin C for skin
Remember getting sick as a kid and your parents would make sure you were eating enough vitamin C? Vitamin C has long been associated with boosting immunity and protecting us against illnesses. However, medical researchers, healthcare practitioners and even beauty professionals are illuminating a lesser-known health benefit of vitamin C—the support and maintenance of healthy skin.In recent years, vitamin C for skin has sparked a renewed interest among Australians when it comes to wanting to improve and maintain clear skin. This is because vitamin C not only has visible effects on complexion, but also plays a crucial role in physiological processes such as the skin's disease-fighting and wound healing abilities, maintaining elasticity, effective collagen formation, and power to remain resilient against environmental stressors. Studies have consistently reported that vitamin C is found in high concentrations (1) on the inner layers of the skin, and that it protects skin and its efficient functioning as the body's largest organ.The many benefits of vitamin C for skin healthLet's take a look at how exactly vitamin C benefits skin health:Maintains collagen productionVitamin C is a water-soluble nutrient that plays an important role in collagen synthesis and maintenance. Collagen is the body's most abundant protein that makes up most of our skin and bones. This fibre-like collagen strengthens the body's connective tissues, and this is essentially what makes skin elastic and resilient to physical stress. However, as we age, collagen production naturally decreases, causing the skin to lose some of its elasticity. As collagen fibres weaken and the tightly organised network loosens, causing fine lines and wrinkles form (2).Vitamin C enters the picture by serving as a cofactor for amino acids that stabilise the collagen molecule and promote collagen formation. Several studies examining vitamin C benefits support the claim that it can ease signs of ageing on the skin with changes in wrinkle depth (1). This demonstrates the role of vitamin C for skin health and maintenance.Reduces free radicals formed in the bodyVitamin C is also a powerful antioxidant that can help prevent or delay some forms of cell damage. Antioxidants are substances that reduce the effects of free radicals—unstable molecules that damage cells, including skin cells. Free radicals can be the culprit of sunspots or hyperpigmentation (especially on the face), a sensation of tautness, dryness or flaking, and the exacerbation of fine lines. By working on both the inside and outside of cells, vitamin C can reduce or eliminate free radicals in the body, such as those found in the environment or that you are exposed to in the form of ultraviolet (UV) radiation from the sun (1). Doctors have found that one of the many vitamin C benefits is the reduction of oxidative damage. This is further enhanced when vitamin C is paired with vitamin E, another known vitamin for skin health (1).Assists in healing minor skin injuriesWhen there is an injury or a break in the skin, your cells work in an orderly fashion to repair the damage from within. Wound healing is a complex process with three main stages beginning with inflammation, followed by new tissue formation, then ending with remodelling. None of these processes can be efficiently carried out by the body without vitamin C for skin (3).More studies suggest that vitamin C may help increase the proliferation and migration of dermal fibroblasts, contributing to speedier recovery and minimising the risk of scar formation (1). In one study, researchers concluded that supplementation of vitamin C together with vitamin E improved the rate of wound healing in patients that sustained severe burns (1). Since the pace at which vitamin C turns over at the site of injury due to local inflammation and demands of heightened collagen production increases, it is suggested that topical application and increased nutrient intake of vitamin C may be advantageous (1). Given its role in wound healing, you may want to consider vitamin C for skin repair and overall health.Prevents skin disordersWhile doctors have yet to understand the full extent of mechanisms underlying the benefits of vitamin C for skin health, dietary and topical ascorbic acid have been shown to have positive effects on skin cells, especially when it comes to protection against skin ailments. It has been seen that in some cases, there were significantly lower amounts of vitamin C among individuals with skin inflammation in comparison to unaffected individuals (1). According to a study by the National Institutes of Health, patients exhibiting skin ailments had vitamin C plasma levels between 6-31 μmol/L as opposed to the optimal healthy range of more than 60 µM, indicating a possible link between a vitamin deficiency and getting enough vitamin C for skin health (1).Protects against UV damageUV radiation poses a significant risk to skin health. It can inflict damage to components in the skin and alter the structure and function of skin cells. Long-term exposure to UV radiation can even cause premature skin ageing (1), otherwise known as photoageing. This condition is marked by the appearance of wrinkles, hyperpigmentation, and changes in skin integrity (1). Doctors suggest that UV light depletes vitamin C content found in the epidermis, and that vitamin C levels are reportedly lower in individuals with aged or photodamaged skin (1). This assertion is further proof that vitamin C for skin is a worthy area of exploration for those with skin concerns, especially if you wish to be proactive about skin health and take on protective measures before skin is damaged in any way. Considering this, taking additional vitamin C as part of your skin health regimen can help support connective tissue health and formation, and assist in the healing of minor body tissue injuries (1), demonstrating yet again the many benefits of vitamin C on skin health.Vitamin C for skin as a buffer against environmental stressorsWhen it comes to caring for skin health, Australians may neglect the effects of changing weather conditions on skin. Seasonal changes bring with them different environmental factors that affect the skin in different ways, highlighting the necessity of ensuring you get an appropriate intake of vitamin C for skin all throughout the year. For instance, during the summer, with its longer and sunnier days, you are inevitably exposed to more UV light. Though sun exposure in limited amounts has health benefits of its own, too much of it can cause skin problems. Sunburn is a common problem, alongside various forms of skin irritation caused by humidity, constant perspiration, or seasonal allergens. On the other hand, colder months of the year present yet another set of skin stressors. The wintertime can be tough on the skin due to decreased humidity, which in turn results in dry patches, itchiness, flaking, the increase in appearance of fine lines and wrinkles, or even cracks in the skin when it's severely dehydrated. Vitamin C for skin, when taken regularly regardless of season, can help provide the support your skin needs.Ensuring appropriate vitamin C intakeGiven the many benefits of vitamin C for skin health, it's important to know the recommended daily intake of this crucial vitamin. Adults aged 19 years old and above should get 45 mg of vitamin C a day, according to the Australian National Health and Medical Research Council (4).This vitamin is found widely in plenty of fruits and vegetables, like guava, citrus, kiwi, broccoli, and sprouts. In Australia, around 40% of vitamin C is sourced from vegetables and 19% from fruits (4). Getting your daily dose of vitamin C from these food sources is still the best way to meet your vitamin C requirements, however, you can complement a healthy diet with supplementation. This is especially helpful as the reality is that many Australians may not be meeting their recommended vitamin C intake via a balanced and vitamin C-rich diet. Poor lifestyle choices like smoking and alcohol can also decrease levels of vitamin C in the body and affect its absorption. In this case, you can reap vitamin C benefits for skin and overall good health through supplementation. If you would like to benefit from having vitamin C in your daily multivitamin packs, Vitable Australia has you covered. Our Vitamin C Plus supplement is specially formulated with rosehip extract for an antioxidant-rich blend and comes with naturally occurring carotenoids to keep your skin strong and healthy from within. In addition to vitamin C, we offer a multivitamin subscription where you can mix and match tailored vitamins depending on your health and wellness goals. We even take care of vitamin delivery too!Find out more about other supplements that can help you with skin:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | Biotin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: National Institutes of Health. (2017). The Roles of Vitamin C in Skin Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ Accessed October 17, 2021 Harvard School of Public Health. Collagen. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accessed October 17, 2021 National Institutes of Health. (2004). Mechanism of Human Dermal Fibroblast Migration Driven by Type I Collagen and Platelet-derived Growth Factor-BB. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC307548/ Accessed October 17, 2021 National Health and Medical Research Council. Vitamin C. https://www.nrv.gov.au/nutrients/vitamin-c Accessed October 17, 2021
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Why vitamin C is a great antioxidant for your body
Looking for a antioxidant boost? Vitamin C for the win!We've all probably heard the term ‘antioxidant' at some point of our lives. Many of us have come to the general understanding that antioxidants are beneficial for our bodies and general health, but antioxidants may actually play a more vital role than we understand. Antioxidants are substances that may protect our cells against free radicals. These free radicals are molecules produced when our body breaks down food, and antioxidants may help protect our cells from getting damaged (1, 2). One of the most common antioxidants that we can easily incorporate into our diets through food and supplementation is vitamin C, also known as ascorbic acid. Aside from the function of neutralising free radicals, the antioxidant vitamin C has several other uses. Read on to learn more about vitamin C as a powerful antioxidant.Vitamin C as an antioxidantWhenever we want to help boost our immune system, we're often told to include fruits and vegetables such as oranges, blueberries, strawberries, broccoli and brussel sprouts into our diets as they are high in vitamin C. But how does vitamin C exactly help boost our immunity?Vitamin C as an antioxidant plays a role in supporting wound healing, and it also reduces free radicals formed in the body. Vitamin C is also needed to make collagen, a fibrous protein in connective tissue that helps the various crucial systems in the body such as the nervous, immune, bone, cartilage, and blood (3).What a lack in vitamin C can causeJust like any other essential mineral and vitamin, health problems can occur if a person were to experience having a severe deficiency in vitamin C. A prime example of a health problem caused by a deficiency in vitamin C would be scurvy, which causes anemia, bleeding gums, and poor wound healing (4).Having a healthy diet with vitamin C rich foods can usually help people get all of the vitamin C their body needs, but people are more likely to experience a deficiency if they: Are cigarette smokers and/or are exposed to secondhand smoke (4). Have been diagnosed with long-term illnesses such as gastrointestinal conditions or cancer4 Lack wholefoods such as fruits and vegetables in their diet (4) In case you're wondering if you have a deficiency in vitamin C, here are some of the most common signs that you might have a deficiency (3): Skin spots due to bleeding and bruising Swelling or bleeding of gums Eventual loss of teeth Loss of hair Delayed healing of skin wounds Fatigue How to beat vitamin C deficiencyIt is frightening to think that we could encounter a lot of health complications by having a deficiency of an essential antioxidant like vitamin C. However, there are plenty of ways to get the right amount of vitamin C that your body needs, to stay healthy. The first would be through having a diet rich in fruits and vegetables. Apart from being generally high in fiber, there are plenty of fruits and vegetables that are rich in vitamin C. Some of these were mentioned earlier like oranges, strawberries, broccoli and Brussels sprouts. But you can also find vitamin C in cauliflower, kale, kiwi, lemon, bell peppers, tomatoes, and other various berries (3). So keep these foods in your diet to keep your nutrient levels high. In the event that you aren't able to always get these kinds of foods, supplementation is key and always a convenient choice. With Vitable's vitamin C Plus, you'll be able to take the daily requirement of vitamin C that your body needs for its antioxidant, immune system, and collagen formation (5). So if you're looking to complement your vitamin C supplementation with other essential vitamins and minerals, Vitable Australia's daily vitamin subscription is a great choice! At Vitable, we also ensure that you get what you need for your personalised vitamin packs all through the convenience of our delivery available in Australia!*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1.Mayo Clinic. “Healthy Lifestyle: Antioxidants”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20212. Harvard School of Public Health. “Antioxidants”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/antioxidants/. Accessed December 16, 2021.3. Harvard School of Public Health. “Vitamin C”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/. Accessed December 16, 2021.4. Mayo Clinic Staff. “Vitamin C”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20215. Vitable.”Vitamin C Plus”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed December 16, 2021.
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