FitnessNutrition

Vitamin C Supplements: Benefits, Dosage, Side Effects, Sources

Vitamin – C

Vitamin C commonly known as ascorbic acid is an essential vitamin for our body. It doesn’t produce in our body. Yet, it plays an important in the body. Oral administration of vitamin C is the most common. It is water-soluble and found in many fruits and vegetables. Orange, kiwi, spinach, broccoli, bell peppers, etc.  are some examples of vitamin C supplements. The recommended daily intake of vitamin C is  75-90 mg. It is also an antioxidant as a result of which it can neutralize free radicals that damage cells at the genetic level.  “Immune Booster” is another name given to vitamin c since it was used to treat scurvy and other illness associated with vitamin C deficiency.

 

Health Benefits

  1. Immune Booster

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According to some studies, vitamin C is essential to stimulate the immune system by increasing the strength and protection of the organism. Due to its role in reducing inflammation, it is essential for general health and immunity. Vitamin C protects the immune system, secondly reduces the severity of allergic reactions, and thirdly and most importantly helps to fight off infections. If you want to stay healthy and fit then adding more vitamin C to your diet should be a priority.

  1. Heps in maintain healthy skin and hair

Vitamin C Supplements: Benefits, Dosage, Side Effects, Sources, Tarun, letztrend

If you need more clear skin and stronger hair, at that point vitamin C assumes a significant role in ensuring this turns into a reality. Vitamin C helps to build the protein collagen and combined with the aforementioned absorption of iron you’ll have more beneficial skin and hair as well as you’ll look after it.

  1. Helps in lowers your blood pressure

Vitamin C Supplements: Benefits, Dosage, Side Effects, Sources, Tarun, letztrend

As vitamin C is water-solvent, it additionally goes about as a diuretic causing the kidneys to expel more sodium and water from the body, which assists with relaxing the blood vessel walls, consequently bringing down blood pressure. Lower blood pressure likewise implies that you have less possibility of having a stroke and expanded cardiovascular health, which is so significant today as many people suffer from the effects of cardiovascular disease.

  1. Helps in weight loss

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Everybody either needs to get in shape, construct muscle or keep up where they are at the present time and now and again it’s extremely troublesome and you need that little bit extra to help you. Indeed, close by your balanced diet and workout system, you should intend to expand your intake of sweet potatoes and citrus fruits. People with satisfactory vitamin C status oxidize 30% more fat during a moderate exercise session than people with low vitamin C status; in this way, vitamin C depleted people might be more resistant to fat mass misfortune. So, you’ll capitalize on your fat-burning exercise if your vitamin C levels are high.

 

Dosage of vitamin C supplement

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Oral administration of vitamin C is the most common. According to specialists, the daily intake of vitamin C is 100-200 mg. This is handily accomplished through the diet, so supplementation of such low dosages is generally unnecessary. High dosages of vitamin C, up to 2,000 mg, are utilized to help the immune system or reduce the duration of the basic virus. Most investigations on vitamin C endorse one dose per day. The claim that taking 2,000 mg up to five times a day to ideally reduce cold side effects isn’t adequately tested and requires more proof.

 

Side Effects of vitamin C

These are not a complete list of side effects and others may occur. If you facing these problems then, consult your doctor.

  • Stomach pain, weight loss, weakness, joint pain
  • Blood in your urine, severe pain in your side or lower back
  • Chills, fever, painful or difficult urination, increased urge to urinate

Some common side effects

  • upset stomach, heartburn
  • diarrhea, stomach cramps, nausea

Sources of vitamin C

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  1. Guavas
  2. Kiwifruit
  3. Bell peppers
  4. Strawberries
  5. Oranges
  6. papaya
  7. Broccoli
  8. Tomato
  9. Kale
  10. Snow peas

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