The Six Most Important Functions of Vitamin C

It is often assumed that vitamin C is needed in the fight against scurvy and the common cold, but not much else and is not important in the grand scheme of things. However, the many functions of this vitamin are far more extensive and vital than is supposed and it certainly should not be taken for granted. While there are many theories about the functions of vitamin C that have yet to be proven, here are six of the most important functions.

Antioxidants

As an antioxidant, vitamin C plays a vital role in protecting your body and thereby boosting the immune system and protecting cells from damage caused by free radicals. The antioxidants neutralize the free radicals, helping to prevent chronic disease, such as heart disease. They also reduce inflammation caused by the body’s reaction to cellular damage from the free radicals. Vitamin E is also a powerful antioxidant that helps boost the immune system and prevent chronic disease.

Collagen production

Although it is now often associated with skincare, collagen is naturally produced by the body, not just to protect the skin, but also to form bone, tendons, muscle and cartilage. This protein fibre is essential to hold these parts of the body together, making up about a third of the protein in the body, and without vitamin C, we can’t form it. As we age collagen is broken down and needs to be replaced, resulting in the appearance of ageing.

Lower blood pressure

There are many various causes of high blood pressure, or hypertension, and treatment involves a complete lifestyle change. However, studies have shown that high doses of vitamin C can aid in the reduction of blood pressure, although they are still researching the overall effects. It is thought this might be due to the diuretic effect of the vitamin, reducing water retention and sodium in the body and thereby reducing the pressure on the blood vessels.

Neurotransmitter synthesis

Vitamin C, along with other vitamins, aids in the synthesis of neurotransmitters, enabling the body and mind to communicate and respond accordingly. This is one of the ways that the vitamin can help your memory and brain function. Research is also being undertaken to determine whether the antioxidant nature of vitamin C also plays a part, reducing stress and inflammation in the nervous system and therefore lowering the risk of dementia.

Iron and Calcium absorption

As discussed earlier, vitamin C is essential to the formation of collagen, a key component of bones and other aspects making up the body. It also plays an important role in the absorption of calcium making it essential for the maintenance of strong and healthy bones. Not only does it support the cells that absorb calcium into the bone, but it also helps to prevent the cells that remove calcium from the bone (osteoblasts and osteoclasts). As an antioxidant, vitamin C also helps to reduce free radicals causing stress and damage in bone tissue.

Similar to the role of vitamin C in the absorption of calcium, it can play a similar role for iron, helping to reduce anaemia. In addition to this, the vitamin’s role in the maintenance of blood vessels promotes cardiovascular health.

Immune system

The most obvious and well-known function of vitamin C is to boost the immune system. While many people recognise this advice, they are unsure of exactly how it helps our immunity and this is because it has numerous complicated functions in the immune system to keep us strong and fighting fit. Some of the roles of vitamin C in the immune system include the production and function of white blood cells, which assist the immune response, fighting dangerous pathogens and other particles attacking our cells.

Diet and supplements

The recommended amount of vitamin C depends on the individual’s age and health requirements, with some people needing a much high dosage – such as smokers – than others. However, a guideline is 75mg for women and 90mg for men. As vitamin C is water soluble and the body cannot store it, it is necessary to take this amount daily. Taking a large amount of vitamin C, such as over 1000mg a day, can result in stomach pain, diarrhoea and nausea, but an excess in the body will simply be passed as waste and is therefore a waste of money.

The first stop for vitamin C should be through a diet full of fresh fruit and vegetables. It is possible to get all the vitamin C you need through your diet alone, but it is recommended that you do this on a daily basis and not intermittently, as it is a daily requirement. Some foods have a surprisingly high content, such as broccoli and peppers, so it is easy to meet the recommended amount even if you are a fussy eater or on a tight budget.

For those who struggle with vitamin C deficiency, regardless of diet, taking a supplement might be a better option to ensure you are getting all that you need and that it is going to the cells that need it. Not all supplements are efficiently absorbed into the bloodstream, which can lead to the nutrients being removed from the body as waste before they can benefit you. If this is the case, liposomal vitamins, such as Altrient C, offer up to 98% absorption, taking the nutrients directly to the cells that need it most, limiting waste and any digestive or bowel discomfort that is sometimes associated with oral supplements.