Categories: Vitamin

22 Benefits of vitamin C and side effects

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Discover the 22 shocking health benefits of vitamin C and side effects.

There are many health benefits of vitamin C, one of them is that it is an antioxidant that helps regenerate other antioxidants in the body.

It enhances the absorption of non-heme iron and plays a vital role in connective tissue building and wound healing.

It also delays the damaging effects of free radicals on the skin and body.

Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin that is naturally present in some foods and added to a few others, and unlike most animals, humans cannot synthesize this vitamin. so it is an essential dietary component.

At a moderate intake of 30 to 180 mg per day, 70 to 90% of the vitamin is absorbed.

When the intake goes beyond 1 g per day, the absorption falls below 50%.

There are different forms of vitamin C such as sodium, calcium, magnesium, potassium, manganese, zinc, molybdenum and chromium ascorbate.


Except for sodium ascorbate and calcium ascorbate, the other forms of vitamin C are more likely to be found in combination with other mineral ascorbates or other minerals.

22 benefits of vitamin C for skin, hair and health


Health benefits of vitamin C

Below are the health benefits of vitamin C:

1.- Improves heart health

According to an American study, among the health benefits of vitamin C  we have that it could play a role in reducing the risk of heart disease.

More studies claim that vitamin C may be as good as exercise for your heart.

A regular dose of vitamin C can hinder the activity of a protein called endothelin-1, which leads to the constriction of small blood vessels and this eventually causes a heart attack.

The vitamin can also lower blood pressure and keep arteries flexible.

Vitamin C also works to help arteries that dilate under stress, this improves blood flow, and therefore its oxygen carrying capacity.


Another Indian study claims that fruits and vegetables rich in vitamin C can prevent heart disease.

The study states that a vegetarian diet rich in vitamin C can lower blood cholesterol by 1%, reducing the risk of heart attack by 2%.

2.- Benefits of vitamin C for blood pressure levels

According to a report from Johns Hopkins Medicine , large doses of vitamin C can lower blood pressure.

This function of vitamin C could be attributed to its physiological and biological effects.

Vitamin C acts as a diuretic and causes the kidneys to remove more sodium and water from the body, this relieves pressure on the walls of the blood vessels.

Vitamin C also protects the body’s supply of nitric oxide, a molecule known to relax blood vessels.


The effect of lowering blood pressure can be attributed to supplements, thus, the consumption of vitamin C supplements at a dose of 500 mg in a day could reduce systolic blood pressure by 4 points and diastolic blood pressure by 1.5 points in a 2-month period.

3.- Increases immunity

A deficiency in vitamin C reduces the body’s resistance against certain pathogens.

According to a study, among the benefits of  vitamin C  we find that it stimulates the immune system, improving the strength and protection of the body.

In addition to protecting the immune system, vitamin C also reduces the severity of various allergies and fights infections.

This is accomplished by increasing T cell proliferation in response to infection.

It has also been found that people suffering from wounds could accelerate their healing process by an optimal dose of vitamin C.

The nutrient had improved the quality of the newly synthesized collagen, thus accelerating the wound healing process.

And coming to the common cold, although more research is required, vitamin C has been found to reduce the duration of the cold.


4.- Benefits of vitamin C for cancer

Numerous laboratory studies have shown that high doses of vitamin C can slow the growth of the prostate, liver, colon, and other types of cancer cells.

Higher concentrations of vitamin C can also help in the treatment of cancer.

Intravenous administration of a type of vitamin C to inoperable cancer patients resulted in a significant reduction in tumor volume without side effects.

Ascorbate also killed cancer cells, as seen in numerous studies.

5.- Benefits of vitamin C for osteoarthritis

According to the Arthritis Foundation, another health  benefit of  vitamin C is that it can help prevent some forms of arthritis.

But consuming too much of it could make some other forms of the condition worse, so finding a balance is key.

Getting the correct dose of vitamin C helps prevent inflammatory arthritis and maintains healthy joints with osteoarthritis.

Research also states that people with the lowest levels of vitamin C would be three times more likely to develop inflammatory arthritis.


So adequate dietary intake of this vitamin is recommended (90 milligrams per day for men and 75 milligrams per day for the women).

6.- Benefits of vitamin C for eyes

Evidence also suggests that taking vitamin C can reduce the risk of cataracts.

The vitamin when taken with other essential nutrients, can prevent age-related macular degeneration and loss of visual acuity.

In fact, people with a high intake of vitamin C have a 20% lower risk of cataracts.

It also fights oxidative stress by preventing free radicals from causing molecular damage to lens tissue in the eye.

Vitamin C may also extend the proper function of retinal cells, according to studies.

This vitamin also supports the health of the blood vessels in the eyes.

7.- Benefits of vitamin C during pregnancy

According to an American study, another health  benefit of vitamin C is that it could help treat pre-eclampsia (high blood pressure during pregnancy).


However, other studies are justified. Even oxidative stress could be responsible for preeclampsia.

And since this vitamin helps fight oxidative stress, it can help prevent this condition as well.

8.- Maintains healthy gums

Vitamin C deficiency can also cause periodontal disease, a serious form of gingivitis (gum disease).

This is because low levels of vitamin C can weaken connective tissue and easily break capillaries.

In fact, an early sign of vitamin C deficiency is bleeding gums.

And the vitamin is responsible for the health of the teeth and gums.


9.- Helps treat allergies

It is important to know that allergies are caused when the body releases histamine, a biochemical.

Intake of vitamin C reduces the release of histamine, preventing allergies.

According to another Japanese study, autoimmune disease and related allergies can also be controlled by vitamin C.

10.- Relieves dry mouth

Certain sources suggest that among the  benefits of vitamin C   is that it helps prevent and even treat dry mouth.

However, there is limited evidence in this regard.

11.- Benefits of vitamin C for diabetes

Regular intake of supplemental vitamin C (1000 mg) was reported to regulate blood sugar levels in patients with type 2 diabetes.


Vitamin C may also prevent diabetes-related damage to your blood vessels.

Another Japanese study claims that diabetes can be controlled by treatment with vitamin C.


The vitamin was found to stimulate the insulin mechanism, thus aiding treatment.

Vitamin C was also found to lower fasting blood glucose in patients with type 2 diabetes.

12.- Treat viral infections

According to one study, high-dose intravenous vitamin C may be effective in treating allergies.

In the past, these doses were used to treat infections such as measles, herpes, mumps, and viral pneumonia.

This shows the efficacy of vitamin C as an antibiotic.

Also, since vitamin C is an antioxidant, it fights harmful free radicals and helps treat viral infections.

13.- Benefits of vitamin C for weight loss

Getting adequate vitamin C increases the oxidation of body fat during exercise.

Therefore, a deficiency of this vitamin can hinder weight and fat loss.


Vitamin C also improves metabolism, and this aids in weight loss.

14.- Combat stroke

One of the  health benefits of vitamin C is that it can prevent stroke and, in particular, hemorrhagic stroke.

Vitamin C can fight stroke by lowering blood pressure.

Low levels of vitamin C can also increase the risk of spontaneous brain bleeds.

In addition, vitamin C, along with iron, can help reduce the risk of stroke.

According to one study, people with high levels of vitamin C in their blood could reduce their risk of stroke by 42%.

15.- Avoid scurvy

Although rare in today’s world, scurvy can affect people who don’t get enough vitamin C.

And the side effects of the vitamin are rare, even when ingested in large amounts.


In fact, vitamin C was used for this purpose for more than 300 years.

Sailors on a long voyage used to include lime juice in their rations to ward off scurvy.

Benefits of vitamin C in  skincare

16.- Treat sunburn

The antioxidant properties of vitamin C play a role in collagen synthesis, and help in the treatment of sunburn.

Oral intake of vitamin C or topical application of this oil can help improve the condition.

But it is important to note that vitamin C should only be used as an addition to sunscreen, not a replacement.

The vitamin was also found to reduce the effects of UV-induced erythema (superficial redness of the skin).


17.- Helps in the production of collagen

Another health benefit of vitamin C is that it is a required component for the production of hydroxyproline and hydroxylysine, both of which are necessary to bind the molecules that produce collagen.

This, in turn, firms and tones the skin. Collagen deficiency makes the skin dull and lifeless.

Collagen rejuvenates the skin from the roots and reduces wrinkles and the symptoms of aging.

18.- Protects against skin discoloration

This vitamin protects DNA from photochemical reactions that can lead to tumor, skin discoloration, and various types of skin cancer.

It also inhibits the production of pyrimidine dimers that are the primary cause of melanomas in humans.

Brightens dark discoloration like skin freckles and age spots and helps you achieve younger, smoother skin.

19.- Improves skin texture

Collagen also provides the structure for the blood vessels.

The tiny blood vessels under the skin carry oxygen and nutrients that keep the skin healthy.


Without enough nutrients, the skin will become rough and dry. Creams that contain vitamin C can improve the appearance and texture of the skin.

Thus this vitamin increases the formation of elastin, which thickens, protects and heals skin cells.

The thickening effect helps retain moisture, increases skin circulation, and increases the surface area of the skin.

Benefits of vitamin C for hair

Surprisingly, vitamin C has benefits for your hair too

20.- Improves hair growth

Low vitamin C intake can be the cause of a number of hair-related problems that affect hair growth.

Vitamin C deficiency can result in dry hair and split ends.

These conditions are unfavorable for regular hair growth and eventually lead to hair loss.

When our body converts the food we eat into glucose for energy production, free radicals are formed naturally.


These free radicals damage our hair by making it weak, brittle, and thin, which disrupts hair growth.

The antioxidant properties of vitamin C reduce the formation of free radicals and minimize their effect on our body.

Having an adequate supply of vitamin C in our diet is essential for antioxidant protection against free radicals.

People who take a lot of vitamin C have healthy, strong and thick hair.

21.- Fight against dandruff

The benefits of vitamin C are so impressive that it can even be used to combat dandruff.

Our hair follicles often get clogged due to dandruff and dry, flaky skin.


This can damage the hair follicles and also inhibit hair growth.

Vitamin C helps fight bacteria on the scalp.

Eliminates dandruff, helps get rid of the remains of the follicles and stimulates the growth of new hair.

It also helps with dry and itchy scalp due to its antiviral properties.

22.-Prevents sudden graying of hair

Vitamin C not only helps fight hair loss but also helps retain natural color by preventing premature graying of hair.

However, there is little research on this.

Side effects of vitamin c

Vitamin C can cause abdominal cramps, tooth erosion, chest pain, fainting spells, diarrhea, flushing, headache, heartburn, nausea, and an inflamed esophagus.

Stop using it and see your doctor if you notice any of the symptoms.


High dose of vitamin C can lead to vitamin C toxicity, causing blood clots, kidney stones, and problems with the digestive system.

Vitamin C is considered safe in normal amounts during pregnancy and lactation, but practice prudence when using more than the recommended dose.

Although vitamin C deficiency is rare, it by no means means that you can ignore it.

You just saw its benefits, right? Make sure you get the proper levels. Staying healthy.


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