Ascorbic acid, or vitamin C, is a water-soluble vitamin that was created by Howarth and Hirst in 1923 after being discovered for the first time by Hungarian biochemist and Nobel laureate Szent-Gyorgyi. The production of collagen (a protein that forms and maintains the structure of many bodily tissues), activation of the B vitamin folic acid, conversion of the amino acid tryptophan into the neurotransmitter serotonin, and conversion of cholesterol to bile acids, the support of immune function, and the maintenance of healthy brain and nervous system function are just a few of the metabolic processes that vitamin C plays a significant role in. Antioxidant vitamin C shields the body from damage caused by free radicals.  

Due to the fact that humans, unlike the majority of animals, are unable to synthesize vitamin C internally (due to a deficiency of the enzyme gulonolactone oxidase necessary for its biosynthesis), it is a crucial dietary component. Oxygen, alkali, and high temperatures are quick to oxidize and destroy vitamin C.

The best sources of vitamin C include kiwi fruit, pineapple, cherries, grapefruit, strawberries, guava, oranges, carrots, and lemons as well as spinach, tomatoes, broccoli, cabbage, cauliflower, red pepper, turnip, parsley, and chives. Vitamin C content is lower in animal sources.

Although you can satisfy your body's vitamin C requirements by eating these foods, you might not be able to maintain your vitamin C levels unless you consume enough of them each day. Additionally, the amount of vitamin C in plants and animals varies based on elements like the growing environment, soil type, transportation, and storage period before use.

 

VITAMIN C SUPPLEMENTS CAN PREVENT VITAMIN C DEFICIENCY

Regular consumption of diets deficient in fresh produce, the main source of vitamin C, can eventually result in vitamin C deficiency. The risk of vitamin C deficiency is higher in elderly people who follow tea and toast diets, people with eating disorders (restrictive diets, food allergies), and people with GI tract disorders like inflammatory bowel disease. Vitamin C deficiency can also be brought on by the use of antibiotics, painkillers, alcoholism, and overcooking foods high in vitamin C (which can cause the nutrient to break down and reduce its availability in the diet).

Since vitamin C is an essential vitamin, if you don’t regularly have foods that contain vitamin C as part of your diet, you might suffer from its deficiency. To prevent vitamin C deficiency in modern times, it’s crucial for individuals to maintain a balanced and diverse diet that includes fruits and vegetables. Vitamin C supplements can be of great contribution to the prevention of vitamin C deficiency.

Ascorbic acid, which is found in vitamin C supplements, has an equivalent bioavailability to naturally occurring ascorbic acid in foods like orange juice or broccoli.

We'll go over some of the key symptoms of vitamin C deficiency in this blog.

 

WHAT IS THE RECOMMENDED INTAKE OF VITAMIN C?

The recommended daily allowance (RDA) for vitamin C in adults is 90 mg for men and 75 mg for women, with a daily maximum intake of 2000 mg.

 

FREQUENT ILLNESS

Vitamin C enhances the body’s ability to mount a proper immune response. According to studies, vitamin C may help lessen or even prevent infections brought on by bacteria, viruses, and protozoa. Vitamin C shortens the amount of time that you’re ill, for example, the cold symptoms could be a bit milder in people who always take vitamin C.

Vitamin C supports epithelial barrier function against pathogens, accumulates in the phagocytic cells, such as neutrophils, and can enhance phagocytosis and microbial killing. Reactive oxygen species appear to be harmful to the host cells, and in some cases, they seem to play a role in the pathogenesis of infections. Vitamin C protects host cells against the actions of reactive oxygen species released by phagocytes. Supplementation with vitamin C helps prevent respiratory and systemic infections.

 

IRON DEFICIENCY ANEMIA

A chronic lack of vitamin C can lead to iron deficiency anemia, a condition in which a deficiency of iron leads to anemia. Iron is an important micronutrient that is necessary for the synthesis of haemoglobin, a protein found in red blood cells. Haemoglobin is necessary for binding and delivering oxygen to all parts of our body.

The only dietary component other than animal tissue that has been shown to facilitate iron absorption is vitamin C. When you take iron orally, it gets oxidized to the ferric state from its original form. An acidic digestive environment is necessary for iron to dissolve properly and be absorbed. Vitamin C can create a more acidic environment in the stomach and helps in better absorption of iron by converting it into a ferrous form from a non-absorbable ferric form.

 

SLOW WOUND HEALING

A deficiency of vitamin C can have a significant negative impact on wound healing, it can basically slow down the process due to its special role in collagen synthesis. After wounding, your plasma and tissue levels of vitamin C diminish, and as a consequence, vitamin C supplementation may be useful for faster wound healing. A deficiency of vitamin C can lead to breakage of the connective tissues of the capillary walls, leading to easy bruising.

Vitamin C contributes to the maturation, secretion, and degradation of collagen. A deficiency of vitamin C affects the maturation phase by altering collagen production and scar formation. Vitamin C assists in tissue repair and regeneration within the connective tissue and provides tensile strength to new collagen formed which would otherwise be unable to stretch without tearing. Vitamin C promotes dermal fibroblast proliferation, which is crucial for the healing of wounds. Vitamin C increases turn over at wound sites, as a powerful antioxidant, it helps neutralize oxidants in the body.

 

FATIGUE

Vitamin C is essential for the synthesis of muscle Carnitine, which is necessary for the transport of fatty long-chain fatty acid into the mitochondria for energy production. A deficiency of vitamin C can lead to reduced energy production, resulting in fatigue and weakness. Vitamin C is needed for the conversion of the neurotransmitter dopamine into norepinephrine, which is an antidepressant and helps increase mental vitality.

Vitamin C deficiency can lead to decreased iron absorption resulting in iron-deficiency anemia, which can cause fatigue. Vitamin C enhances the absorption of non-heme iron from plant-based foods, iron is essential for oxygen transport in the blood.       

Vitamin C deficiency causes a weakened immune system that can make you more susceptible to infections, which can lead to fatigue as the body has to expend more energy in fighting off illnesses. Vitamin C is needed to synthesize catecholamines and ensure optimal levels of oxytocin, cholecystokinin, and alpha-melanotropin.

 

DRY SKIN/DAMAGED HAIR

When the body is deficient in vitamin C, it can lead to dry, damaged skin, weakened hair follicles, hair breakage, and weakened hair shafts. Vitamin C is needed for collagen synthesis which imparts skin structure and elasticity. Owing to its antioxidant properties, vitamin C can protect the skin from the harmful effects of UV rays from the sun. Hair follicles require a good supply of nutrients, including vitamin C, for optimal growth and maintenance. Adequate vitamin C helps in the healthy growth of hair follicles, and the promotion of hair growth.

 

JOINT PAIN

Vitamin C is involved in the regulation of bone remodeling, a process in which old bone tissue is removed and replaced by new bone tissue. When collagen synthesis is impaired, this remodeling process is disrupted, leading to joint pains. Vitamin C is needed for the synthesis of collagen that makes the connective tissue in bones. Bone has to resist mechanical forces and fractures, your bone strength depends on the quality of bone tissue, which is characterized mainly by collagen. It is believed that vitamin C deficiency inhibits the formation of osteoblasts (bone-forming cells) and promotes osteoclast (bone-breaking cells), causing weak and brittle bones. Collagen modification may impair the mechanical properties of bone and without adequate vitamin C, collagen production can be impaired and you may suffer from bone abnormalities and increased susceptibility to bone fractures.

 

GUM PROBLEMS

Adequate collagen levels are essential for maintaining the integrity of the gum tissue. When vitamin C levels are low, the gum tissue becomes weak and fragile, making it more prone to bleeding, swelling, and even the onset of gum disease. The antioxidant properties of vitamin C and its function in collagen biosynthesis, which promotes wound healing, are thought to be responsible for the periodontal healing activity. Without sufficient vitamin C, collagen production is impaired, which leads to weakened gum tissue that is more susceptible to damage. Vitamin C can affect the production of antibodies, which are essential for fighting off infections, including those that can affect the gums.