benefits of vitamin supplements
People deficient in vitamin D may also experience increased testosterone levels after supplementation. Vitamin C is one of the safest and most effective nutrients, experts say. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults. KEY POINT : Preliminary research indicates that supplementing with vitamin C with vitamin E … It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk. Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet. Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together. While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed. Vitamin B1 has also been shown to help with heart function. Visit the AARP home page every day for great deals and for tips on keeping healthy and sharp Please leave your comment below. More research is needed. A 54-year-old man developed kidney damage after taking megadoses of vitamin D. Here's some practical guidelines on the supplement. High blood pressure puts you at risk of heart disease, the leading cause of death globally (7). Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster. "The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer. The minimum intake of vitamin E is 1 IU per gram of unsaturated fat. Zinc and vitamin C may prevent vision loss in older people by delaying the progression of age-related macular degeneration, or AMD. While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs. 2013 Apr-Jun; 4(2): 143–146. This helps the body’s natural defenses fight inflammation (4, 5). U.S. Department of Agriculture 2005 US Dietary Guidelines. Colds. Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. It found that people who took a vitamin C supplement had a 44% lower gout risk (16). When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. ", "But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance.". Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease. "It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do," Moyad says. Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you'd need to consume to reach 500 milligrams (mg): Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. Vitamin B5 is a vitamin often referred to as pantothenic acid. Another active ingredient, the phytonutrient betaine, is an antioxidant that may help regulate blood sugar. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad. A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of possible benefits of vitamin C. "Vitamin C has received a great deal of attention, and with good reason. Uric acid is a waste product produced by the body. Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age (33, 34, 35). For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least (15). Gout symptoms appear when there is too much uric acid in the blood. The reasons for this are not completely clear. Here are 7 scientifically proven benefits of taking a vitamin C supplement. Protects your memory and thinking as you age, 6 Vitamins That May Help with Vaginal Dryness, Vitamin C for Allergies: Effectiveness, Uses, and Precautions, The Top 7 Vitamin and Supplement Trends of 2021, Top 12 Foods That Are High in Vitamin B12. Boosts the Immune System. B vitamins, including vitamin B6, help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. And eating a varied diet rich in all the nutrients is the best strategy for good health.". In cell studies, it was a stronger antioxidant than vitamin C (ascorbic acid) or vitamin E (α-tocopherol) [38, 39, 33]. The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL (12). Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan. Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements. Iron is an important nutrient that has a variety of functions in the body. Last medically reviewed on February 18, 2020, Vaginal dryness is a common problem that can affect women at any age but is especially prevalent during menopause. Vitamin C may help reduce these risk factors, which may reduce heart disease risk. "There is no one silver bullet vitamin, mineral, or nutrient," says Sandquist. Vitamin B12 is an essential vitamin. Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo (17). The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Vitamin C is an essential vitamin, meaning your body can’t produce it. Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses (2). Gout is a type of arthritis that affects approximately 4% of American adults (13). Vitamin D is important for a healthy heart and blood vessels and for normal blood pressure. American Journal of Public Health, May 2004; vol 94: pp 870-875. 1. What does vitamin C do? Vitamin C in Dermatology, Indian Dermatol Online J. 2. Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers (22). In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% (19). They do so by protecting cells from harmful molecules called free radicals. Benefits of Vitamin C. Today, even more science backs up the benefits of optimal amounts of vitamin C. Here are the main health benefits of vitamin C according to current medical research: 1. Vitamin C is one of the safest and most effective nutrients, experts say. Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides. © 2005-2021 Healthline Media a Red Ventures Company. But in the meantime, eat plenty of fruits and vegetables rich in vitamin C, such as oranges and red peppers. Possible vitamin C tablets benefits include increased immunity, better skin health and a reduced risk of deficiency. Risks. Vitamin E supplements should contain α-tocopherol. Much like other antioxidants, such as astaxanthin or beta-carotene, vitamin C supplements are also available and can be found in vitamin C powder, tablet and capsule form. It’s essential for making red blood cells and transporting oxygen throughout the body. All rights reserved. It's involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C (31, 32). A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles. Vitamin C is a strong antioxidant. Beetroot supplements -- sometimes found in tablet form, sometimes as a juice -- contain nitrate, which improves your cardiovascular health and boosts athletic performance. In some studies, participants reported that vitamin C lowered their anxiety levels. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment. Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Yet, according to dietary intake data and the 2020 U.S. Dietary Guidelines, many adults don't get enough vitamin C in their diets. Jeffrey S Hampl, PhD, RD; Christopher A. Taylor, PhD, RD; and Carol S. Johnston, PhD, RD, Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. May reduce blood uric acid levels and help prevent gout attacks, 7. Vitamin D3, also known as the “sunshine vitamin,” provides benefits throughout your body. Here are the top 7 benefits of vitamin C supplements, all backed by science. Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack. Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure. Importance & Benefits of Vitamin A. Add fresh or frozen berries to muffins, pancakes, cereal, and salads. Mark A. Moyad, MD, MPH, senior research associate and Phil F. Jenkins Director, Complementary and Alternative Medicine, University of Michigan Urology Center. Healthline Media does not provide medical advice, diagnosis, or treatment. 3. Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. You can get vitamin C and antioxidant benefits from eating cranberries and drinking cranberry juice, but you miss out on the fiber content when you take supplements or drink prepared juice. Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect. It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1). Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis. Dementia is a broad term used to describe symptoms of poor thinking and memory. Heart disease is the leading cause of death worldwide (7). This is especially useful for people on a meat-free diet, as meat is a major source of iron. Supplemental vitamin D is associated with a wide range of benefits, including increased cognition, immune health, bone health and well-being. Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements. As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency. Third, vitamin C is an essential part of the skin’s defense system. American Journal of Clinical Nutrition, October 2020. This article explores whether it helps treat allergies, how to use it, and how…, The COVID-19 pandemic has led more people than ever toward vitamins and supplements to boost their health. Dee Sandquist, MS, RD, director, Center for Weight Management, Southwest Washington Medical Center; spokeswoman, American Dietetic Association. Several studies have praised the effectiveness and health benefits of integrating additional vitamin supplements into … In this article, we take a closer look at each of these vitamins, the benefits of B-complex supplements, who should use them, and side effects. Vitamin A supports organ function. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily. Vitamin C is probably best known for supporting your immune system. In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks. Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack. Benefits . Stress. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona. It may also reduce the risk of iron deficiency. Low levels of this vitamin have been linked to an impaired ability to think and remember (29, 30). Vitamin A | Retinol | Retinal | Beta-carotene | Vitamin A Details. Other studies have suggested that vitamin C may also: By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Here are eight easy ways to work more fruits and veggies into your diet each day: The bottom line? Vitamin B12 Dosage: How Much Should You Take per Day? The ideal range is between 2-4 IU per gram of unsaturated fat. For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement (10). Yet, it has many roles and has been linked to impressive health benefits. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C. "People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals," study researcher Phyo K. Myint said in an email interview. That's much higher than the RDA of 75-90 milligrams a day for adults. "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," he says. Although B-vitamins are found in many foods, they are vulnerable to destruction due to their water-soluble nature. Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients. Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This article explores if you should take selenium for weight loss. Vitamin B12 can be found in foods such as meat, fish, and dairy products. Perhaps the most well known benefit, and with good reason. First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection (21).