Daily Nutrition & Health
4 Surprising Benefits of Vitamin C
Johnston CS. Strategies for healthy weight loss: from vitamin C to the glycemic response. J Am Coll Nutr. 2005 Jun;24(3):158-65. Doi: 10.1080/07315724.2005.10719460. PMID: 15930480. [PubMed] 4 December 2023
If you’ve ever heard of this well-known nutrient, then you likely know about its primary benefit: supporting the immune system.
But Do We Need Vitamin C?
The short answer is yes. Vitamin C is an essential vitamin, which means your body can’t produce it, but it has many roles and can lead to so many more health benefits than simply being an immunity booster.
The recommended daily intake for Vitamin C is 75 milligrams for women and 90 milligrams for men. While this essential vitamin is found in common fruits and vegetables, including oranges, strawberries, bell peppers, broccoli, kale and spinach – some people turn to supplements to meet their needs and reap the incredible benefits.
Now you may be wondering, “What are these other incredible benefits?” Well, here are four lesser-known ways that Vitamin C helps your body do its thing.
Helps Iron Absorption.
There’s so much that Vitamin C does on its own, but it can also help the body absorb all the other essential nutrients it needs, including iron. And for those on plant-based diets, it even captures non-heme iron and stores it in a form that your body can absorb more easily.
We’re not talking about becoming Iron Man here, but your body uses iron to make hemoglobin, which is a protein in the red blood cells that carries oxygen from the lungs to the rest of the body. This mineral is also an important factor in proper immune system function.
Boosts Energy-Yielding Metabolism.
Vitamin C can play a huge role in optimizing mitochondrial function. Mitochondria are small structures found in your cells that convert the food you eat into energy, which is known as oxidation.
Evidence suggests that individuals with adequate Vitamin C levels oxidize more fat during moderate exercise than those with lower Vitamin C levels.* Ensuring that your body receives the recommended daily intake of this essential vitamin comes with no guarantee of fat loss, but it could be a beneficial addition to your weight-management journey.
Reduces Tiredness and Fatigue.
On that note, when the body is struggling to convert energy and your muscles aren’t getting the oxygen they need, it could lead to fatigue.
That means without a sufficient supply of Vitamin C to boost energy conversion and iron absorption, you could be facing sluggish workdays, workouts and more. With the recommended daily intake, you can give your body a fighting chance when it comes to sustaining its strength and energy.
Improves Skin Appearance.
You may want to find room for Vitamin C in your skincare routine. With antioxidant properties and an important role in collagen formation, Vitamin C can help give your skin a more radiant, youthful glow while protecting it from toxins and photodamage.
Are you getting the recommended daily intake of Vitamin C? Now that you know more of the incredible benefits of this essential vitamin, make sure you’re fueling your mind and body to live your very best life.