7 Scientifically Proven Benefits of Taking a Vitamin C Supplement


Vitamin C is a water-soluble an essential vitamin, meaning 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, many times it happens that there’s a loss of vitamin C in over washing or heating of foods or the food that we eat or drink is not enough. So we should be mindful of the intake in the Vitamin C dosage and take it in the form of supplements as it is beneficial for many processes in the body:

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 people take vitamin C supplements is due to its immunity boosting properties. It helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infections. It helps to protect from damage by potentially harmful molecules, such as free radicals. It is an essential part of the skin’s defence system as well where it is actively transported to the skin where it can act as an antioxidant and help strengthen the skin’s barriers. It increases your blood antioxidant levels by up to 30% and which helps the body's natural defences fight inflammation.

Amla, also known as 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. One easy step is to use- Fast&Up Charge supplement which 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 antioxidant which helps the immunity levels to keep up. The supplements had several benefits, including:

• Reduced cold severity: They reduced the symptoms of a cold, making it less severe.

• Reduced cold duration: Supplements decreased recovery time by 8% in adults and 14% in children, on average.

3. Strong antioxidant that may reduce the risk of Chronic disease:

Vitamin C is a strong antioxidant that can strengthen your body’s natural defences. It protects cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many diseases. Consuming vitamin C can increase your blood antioxidant levels by up to 30% which helps the body's natural defences fight inflammation.

4. May help battle high blood pressure:

High blood pressure puts you at risk of heart disease, the leading cause of death globally. Studies have shown that vitamin C may help lower blood pressure in those both with and without high blood pressure. Vitamin C supplementation has shown to help relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.

5. Reduces heart disease risk factors:

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 reduce heart disease risk.

6. Could help in reducing blood uric acid levels and help prevent :

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

7. Helps in improving Iron absorption:

Iron is an important nutrient that has a variety of functions in the body. It is essential for making red blood cells and transporting oxygen throughout the body. Interestingly, vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb. If you suffer from low iron levels, consuming more vitamin C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.

To know more about the benefits of supplementation of Vitamin C Click here

Sayali Naik

-Expert and Writer