fitness, nutrition

How Vitamin C Helps Support a Healthy Immune System

vitamin c

How Vitamin C Helps Support a Healthy Immune System

Vitamin C is an essential vitamin, but your body can’t produce it. It has many significant roles that are linked to impressive health benefits. It is water-soluble and can be found in many vegetables and fruits, including strawberries, oranges, kiwi fruit, broccoli, bell peppers, spinach, and kale.

The suggested daily intake for vitamin C is 90 mg for men and 75 mg for women. It is usually advised to consume Vitamin C from foods, while some people use supplements to fulfill their needs. Below are the proven benefits of taking a vitamin C supplement.

Boosts immunity

One of the primary reasons people consume vitamin C supplements is to increase their immunity, as vitamin C plays a major role in different parts of the immune system. It helps to stimulate the production of white blood cells, commonly known as phagocytes and lymphocytes, which helps to protect the body from any infection.

Besides, it also helps the WBC (white blood cells) to function more effectively, while protecting them from any damage caused by harmful molecules, like free radicals.

Vitamin C plays an essential role in the skin’s defense system. It is directly transferred to the surface, where it acts as an antioxidant and helps to strengthen the skin’s barriers.

Several studies have proved that consuming vitamin C can shorten the wound healing time, whereas low vitamin C levels can lead to poor health outcomes. For example, people suffering from pneumonia have lower vitamin C levels, and by using vitamin C supplements, you can surely shorten the recovery time.

Other significant benefits of Vitamin C supplements:

Reduce the risk of any Chronic disease

Vitamin C is one of the powerful antioxidants that can easily consolidate your body’s natural defenses. Antioxidants are generally molecules that boost the functioning of your immune system; they protect the cells from any harmful external molecules, such as free radicals.

When these molecules accumulate, they encourage a state known as oxidative stress, which is involved in many chronic diseases. Various studies have proved that vitamin C helps increase your blood’s antioxidant levels up to 30 percent. It helps the body’s natural defenses to fight the inflammation.

Helps in managing High Blood Pressure

High blood pressure increases the risk of chronic heart diseases, which then leads to the cause of death. Various studies have shown that vitamin C can help you to lower the blood pressure. Vitamin C supplement helps you to relax the blood vessels, because they carry blood to the heart, and helps to reduce the blood pressure levels.

The supplements decrease the rate of diastolic blood pressure by 1.5 mmHg and systolic blood pressure by 3.8 mmHg in healthy adults.


Adults dealing from higher blood pressure have reduced their diastolic blood pressure by 1.7 mmHg and systolic blood pressure by 4.9 mmHg by using vitamin C supplements. As you can see that the results are promising, but it’s still not clear that are the effects on the blood pressure long-term. If an individual is dealing from high blood pressure, then he should not rely only on vitamin C for treatment.

Lowers the Risk of any Heart Disease

Heart disease is one of the primary cause of death all over the world. Many factors increase the risk of heart diseases, such as harmful cholesterol levels, high triglyceride, low levels of good (HDL) cholesterol, and high blood pressure.

Vitamin C helps you to reduce such risk factors and protect your heart from any disease risk. According to studies, if a person is consuming 700 mg of vitamin C, then he may have a 25 percent lower risk of any heart disease as compared to those who didn’t take vitamin C supplements. Consuming vitamin C from foods can also lower the risk of heart disease.

An individual who is daily consuming 500 mg of vitamin C has a lower risk factor for any heart disease, such as triglyceride levels and blood cholesterol. According to the reports, it has been found that vitamin C supplements reduced blood triglycerides level by 20.1 mg/dL and bad cholesterol level by 7.9 mg/dL.

Reduce Blood Uric Acid levels and Prevent the Gout Attacks

Gout is one of the types of arthritis, which involves inflammation of joints and is incredibly painful, especially for those who have big toes. People who are suffering from gout can experience severe attacks of pain and swelling.

The symptoms start appearing when the level of uric acid increases in the blood. At higher levels, it may deposit and crystallize in the joints.

Vitamin C helps you to reduce the level of uric acid in the blood, and protect your body against gout attacks. People who have consumed more vitamin C have lower levels of uric acid in the blood than those who consumed the least.

By having vitamin C supplements, you can lower up to 44 percent of gout risk, and reduce the blood uric acid as compared to placebo.

Prevents Iron Deficiency

Iron is an essential nutrient that stimulates various functions in the body. It is vital for transporting oxygen throughout the body and for the production of red blood cells (RBC).

Vitamin C supplements can improve the absorption of iron from your diet. It assists the iron to convert into a form that is easier to absorb. As you know, meat is a significant source of iron; that is why it is highly beneficial for people that are on a meat-free diet.

Besides, vitamin C also helps to reduce the risk of anemia (a disease caused due to iron deficiency). If anyone has low iron levels, then they might consume more vitamin C-rich foods or by taking supplements to improve your blood iron levels.



Vitamin C is an essential nutrient that must be obtained by everyone from the supplements or diet. It has many health benefits, such as improving iron absorption, lowering blood pressure, reducing heart disease, and boosting immunity. You must consider the points mentioned above to know more in detail.

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