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Unlock the Power of Vitamin C: 7 Proven Benefits

Published : Jul 02, 2019 3 mins read Updated On : Mar 21, 2024

Vitamin C is a water-soluble and essential vitamin, that is, it can’t be produced by the body. It is found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale and spinach.

The recommended daily intake for Vitamin C is 75 mg for women and 90 mg for men but the upper limit can go to about 1000-2000mg/ day.

While it’s commonly advised to get your vitamin C intake from foods, it can sometimes fall short of the recommended daily intake. Therefore, it’s important to be mindful of our daily Vitamin C intake. Supplements can also help you to fulfil your daily Vitamin C requirements. 

Here are 7 scientifically proven benefits of taking a vitamin C:


1. Boost immunity by helping white blood cells function better:

One of the main reasons to consume Vitamin C is regarded to the immunity-boosting properties it provides. It helps encourage the production of white blood cells known as lymphocytes and phagocytes, that in turn help protect your body against infections.

In addition to its immunity-boosting properties, vitamin C benefits the skin. It is an essential part of the skin’s defence system which acts as an antioxidant and helps strengthen the skin’s barriers.

Vitamin C also increases your blood antioxidant levels by up to 30% which aids the body's natural defences to fight inflammation.

Amla, also known as the Indian Gooseberry originates in India and contains a high concentration of Vitamin C along with a full spectrum of immune-enhancing benefits, popularly known for supporting immunity, energy and optimal health. Fast&Up Charge supplement offers natural Vitamin C derived from Amla extract which is a well-known natural and rich source of Vitamin C with natural antioxidant properties.

2. Prevents the common cold:

Vitamin C is an antioxidant that helps immunity levels to stay strong. When it comes to the common cold, the supplement shows the following effects:

  • Reduced cold severity: It reduced the intensity of the symptoms of the cold, making it less severe.
  • Reduced cold duration: Supplements decreased recovery time by 8% in adults and 14% in children, on average.

 3. Strong antioxidants that may reduce the risk of chronic disease:

The antioxidant nature of Vitamin C can strengthen your body’s natural defences. It protects cells from harmful molecules called free radicals. When free radicals accumulate, they tend to promote a state known as oxidative stress, which has been linked to many diseases.

4. May help battle high blood pressure:

High blood pressure puts you at risk of heart disease. Studies have shown that vitamin C may help lower blood pressure in those with and without high blood pressure. Vitamin C supplementation has been shown to help relax the blood vessels that carry blood from the heart through the entire body. This relaxation helped reduce blood pressure levels.

5. Reduces the risk factors of heart diseases:

Heart disease is the number one cause of death worldwide. Many factors increase the risk of heart disease, including high BP, high levels of “bad” LDL cholesterol, low levels of “good” HDL cholesterol, and triglyceride levels. Supplementation may help reduce these risk factors, which may in turn reduce the risk leading to heart disease.

6. Could help in reducing blood uric acid levels:

Uric acid is a waste product that is produced by the body. At times this uric acid may crystallize and deposit in the joints at high levels. This condition is incredibly painful and involves inflammation of the joints. Interestingly, several studies have shown that vitamin C may help reduce uric acid levels in the blood and, as a result, help protect against gout attacks.

7. Helps in improving Iron absorption:

Iron is an important nutrient that has a variety of functions in the body such as red blood cell formation and oxygen transportation throughout the body.

Vitamin C supplements can help improve iron absorption in your daily diet. Vitamin C assists in converting iron that is poorly absorbed, such as that from plant-based sources, into a form that is easier to absorb. If you suffer from low iron levels, consuming more vitamin C-rich foods or popping a vitamin C supplement may help improve your blood iron levels.

Sayali Naik
Sayali Naik
Fast&Up Nutrition Consultant

Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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