Definition<\/span><\/h3>\nVitamin C (ascorbic acid) is an essential water-soluble micronutrient that has had a dramatic influence on world history. Naval and sea battles have literally been won and lost based on the numbers of the naval forces sick with scurvy (severe Vitamin C deficiency) [R<\/a>].<\/p>\nVitamin C is the most effective antioxidant in our blood, due to its water-solubility and to the wide range of radical oxygen species (ROS<\/a>) that it can scavenge [R<\/a>, R<\/a>].<\/p>\nEarly research suggests that it is great for a whole range of health issues, like high blood pressure, stroke, cancers, atherosclerosis, inflammation and obesity<\/a> [R<\/a>, R<\/a>].<\/p>\nIn this article, we will take you through exactly what the science says Vitamin C could do for your health.<\/p>\n
Also, have in mind that vitamin C supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.<\/p>\n
Vitamin C is an essential water-soluble vitamin with powerful antioxidant properties.<\/div><\/div>\n<\/a>Snapshot<\/strong><\/span><\/h3>\n<\/a>Proponents:<\/h4>\n\n- Helps prevent colds & flu when the body is stressed<\/li>\n
- Very safe<\/li>\n
- A lot of people find high dose vitamin C very good for immunodeficiency, chronic toxin or infectious problems<\/li>\n
- Anti-oxidant and anti-inflammatory<\/li>\n
- Good for mood<\/li>\n
- Supports skin & bone health<\/li>\n
- Good for a wide array of conditions, including histamine intolerance<\/li>\n
- High doses being researched for anti-cancer effects (still unproven)<\/li>\n<\/ul>\n
<\/a>Skeptics:<\/h4>\n\n- May cause kidney stones<\/li>\n
- Can cause nausea or stomach upset<\/li>\n
- Can cause loose stools if too much is taken<\/li>\n
- A number of purported benefits insufficiently researched<\/li>\n<\/ul>\n
<\/a>Vitamin C Function<\/strong><\/span><\/h2>\nOverview<\/span><\/h3>\nVitamin C is an essential nutrient and antioxidant with a number of important functions in the body. As such, vitamin C deficiency can produce serious symptoms.<\/p>\n
Vitamin C is extremely important as an antioxidant owing to its ability to neutralize oxygen and nitrogen-based radicals, and because it also recycles both vitamin E and BH4 (tetrahydrobiopterin<\/a>), which have key antioxidant and enzyme cofactor functions [R<\/a>].<\/p>\nVitamin C contributes to many important enzyme reactions, including those leading to the synthesis of norepinephrine, carnitine<\/a>, cholesterol, amino acids, and several peptide hormones [R<\/a>].<\/p>\nBecause of its structural similarity to glucose, Vitamin C can replace glucose in many chemical reactions, and it can prevent the non-enzymatic glycosylation of proteins [R<\/a>].<\/p>\nVitamin C is important for general well-being since it can neutralize free radicals and support methylation.<\/div><\/div>\n<\/a>Brain Health<\/strong><\/span><\/h3>\n![\"How](\"https:\/\/selfhacked.com\/app\/uploads\/2019\/11\/nutrients-06-03818-g001-480x132.jpg\")
<\/p>\n
Image taken from: http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4179190\/figure\/nutrients-06-03818-f001\/<\/em><\/p>\nAs proof of the importance of Vitamin C for brain health, the brain retains Vitamin C at the expense of other tissues during chronic states of deficiency and can uphold concentrations 100-fold higher than other organs, e.g. liver and kidney [R<\/a>, R<\/a>].<\/p>\nVitamin C plays a role in many important functions in the brain, including reactive oxygen species<\/a> scavenging, neuromodulation, and the development of new blood vessels (angiogenesis) [R<\/a>].<\/p>\nVitamin C modulates neurotransmitter systems of the brain (cholinergic, catecholaminergic, and glutamatergic) [R<\/a>].<\/p>\nVitamin C helps the general development of neurons through maturation, differentiation and myelin<\/a> formation [R<\/a>].<\/p>\nVitamin C helps to maintain the integrity and function of several processes in the vascular system [R<\/a>], which helps brain function.<\/p>\nVitamin C participates in neuronal maturation and myelin formation (the electrically insulating layer around nerves) and is also involved in transmitting signals through the nervous system via neurotransmitters [R<\/a>].<\/p>\nVitamin C also prevents neuronal damage [R<\/a>].<\/p>\nVitamin C induces the expression of brain-derived-neurotrophic-factor (<\/a>BDNF<\/a>)<\/a>, contributing to the defense mechanisms of the brain [R<\/a>].<\/p>\nAdequate vitamin C levels likely support cognition, myelination, neurotransmitter balance, and overall brain health.<\/div><\/div>\n<\/a>Mitochondrial Health<\/strong><\/span><\/h3>\nVitamin C stimulates mitochondrial function<\/strong>, by decreasing ROS<\/a> generation, stimulating the activity of manganese<\/a> superoxide dismutase<\/a>\/<\/a>SOD2<\/a> and glutathione<\/a> peroxidase<\/a>, and modifying the activity of the electron transport chain [R<\/a>].<\/p>\nVitamin C protects the mitochondrial membrane and DNA against oxidative damage [R<\/a>].<\/p>\n<\/a>Collagen Production<\/strong><\/span><\/h3>\nStabilization of collagen by Vitamin C is critical to forming the connective tissue framework of the entire body; including skin, bones, cartilage, tendons, ligaments, and blood vessels [R<\/a>].<\/p>\nThe final steps of collagen production depend on Vitamin C (Vitamin C acts as an electron donor in the hydroxylation of procollagen prolyl and lysyl residues) [R<\/a>].<\/p>\nVitamin C deficiency disrupts collagen maturation, leading to impaired integrity of the blood vessel wall, hemorrhage, and cerebral bleedings in mice [R<\/a>].<\/p>\nVitamin C reduces oxidative stress in the mitochondria, and it’s also needed for collagen production in the body.<\/div><\/div>\n<\/a>Bone Health<\/strong><\/span><\/h3>\nVitamin C is essential for normal bone development [R<\/a>].<\/p>\nIn humans, there is a positive relationship between Vitamin C levels and bone health, indicated by bone mineral density, fracture probability, and bone turnover markers [R<\/a>].<\/p>\nVitamin C-deficient animals show impaired bone health and decreased bone formation. Vitamin C supplementation was able to prevent bone loss in several animal models [R<\/a>].<\/p>\nVitamin C deficiency plays an important role in spontaneous bone fracture by inhibiting bone cell differentiation and promoting the transition of bone cells into fat cells in mice [R<\/a>].<\/p>\nDaily use of Vitamin C supplements, along with estrogen<\/a> replacement therapy and calcium<\/a> supplements, can help increase bone mass in postmenopausal women [R<\/a>, R<\/a>].<\/p>\nHigher Vitamin C intakes were associated with a lower risk of osteoporosis in Korean adults aged over 50 with low levels of physical activity [R<\/a>].<\/p>\nIn addition to stabilizing collagen in the bone matrix [R<\/a>], Vitamin C also scavenges free radicals detrimental to bone health [R<\/a>].<\/p>\n<\/a>Skin Health<\/strong><\/span><\/h3>\nVitamin C contributes to the maintenance of healthy skin [R<\/a>].<\/p>\nApplied to the skin, topical Vitamin C is highly efficient as a rejuvenation therapy, inducing significant collagen synthesis with minimal side effects [R<\/a>].<\/p>\nTopical Vitamin C can partially correct structural changes associated with the aging process [R<\/a>].<\/p>\nVitamin C is an effective short-term treatment for melasma and post-inflammatory hyperpigmentation [R<\/a>].<\/p>\nAdequate vitamin C intake is essential for bone and skin health. Deficiency has been associated with brittle bones and skin aging.<\/div><\/div>\n<\/a>Nutrient Availability<\/strong><\/span><\/h3>\nVitamin C enhances the bioavailability of other nutrients, such as vitamin E and non-heme iron<\/a>, which may enhance the health effects of Vitamin C-containing foods [R<\/a>].<\/p>\n<\/a>Lung Health<\/strong><\/span><\/h3>\nLevels of vitamin C in the lungs are up to 30 times higher than in the blood.<\/p>\n
Vitamin C gets consumed while it protects against oxidants, indicating that even a single dose of vitamin C can be effective in protecting against acute increases in oxidative stress<\/a> in the lungs [R<\/a>].<\/p>\nVitamin C likely supports lung health and improves the bioavailability of other important nutrients like iron and vitamin E.<\/div><\/div>\n<\/a>Potential Benefits of Vitamin C Supplements<\/span><\/h2>\n<\/a>Effective For:<\/span><\/h3>\n<\/a>1) Scurvy<\/span><\/h3>\nVitamin C deficiency, or scurvy, presents with symptoms such as lethargy, anorexia, fatigue, weakness, and rash. As scurvy progresses, it may cause anemia, pain, easy bruising, gum disease, poor wound healing, and depression [R<\/a>, R<\/a>, R<\/a>].<\/p>\nVitamin C supplementation, as supervised by a medical professional, easily and efficiently reverses scurvy<\/strong>; likewise, a diet high in vitamin C or vitamin C supplementation will prevent the development of scurvy [R<\/a>, R<\/a>, R<\/a>].<\/p>\n<\/a>Possibly Effective For:<\/span><\/h3>\n<\/a>2) Mood Support<\/span><\/h3>\nBased on the exisiting evidence, it’s possible that getting enough vitamin C supports healthy mood. <\/strong><\/p>\nHowever, there is insufficient evidence to support the use of supplements in people with mental health disorders like anxiety and depression.\u00a0<\/strong><\/p>\nEmotional Balance<\/h4>\n
Long-term Vitamin C deprivation is linked to nervousness and emotional instability<\/strong> [R<\/a>].<\/p>\nVitamin C increases oxytocin<\/a> release [R<\/a>, R<\/a>].<\/p>\nThere was a 35% reduction in mood disturbance in hospitalized patients following treatment with Vitamin C [R<\/a>].<\/p>\nAnother study found that Vitamin C supplementation does not have large effects on psychological performance, personality or current mental state, in young men (17-29 years) except in cases where supplementation corrects an existing deficiency [R<\/a>].<\/p>\n<\/a>Anxiety<\/h4>\nVitamin C reduced anxiety in high school students [R<\/a>].<\/p>\nShort-term supplementation of Vitamin C was safe and beneficial for reducing anxiety levels in diabetic patients [R<\/a>].<\/p>\n<\/a>Depression<\/span><\/h3>\nMany studies have found that Vitamin C may reduce the severity of depressive disorders in both children and adults, as well as improve the mood of healthy individuals [R<\/a>, R<\/a>].<\/p>\nIn a trial including depressed shift workers, Vitamin C significantly decreased depression severity [R<\/a>].<\/p>\nPoor Vitamin C status is associated with increased symptoms of depression following an acute illness in older people [R<\/a>].<\/p>\nAdequate Vitamin C levels are necessary for the conversion of the neurotransmitter dopamine<\/a> to norepinephrine<\/a>, an important hormone in depression and mood swings [R<\/a>]; according to some researchers, this may explain why patients with Vitamin C deficiency present with symptoms of depression [R<\/a>].<\/p>\nVitamin C also increases the effectiveness of antidepressants [R<\/a>]. Patients treated for six months with fluoxetine and Vitamin C showed a significant decrease in depressive symptoms compared to the fluoxetine plus placebo group [R<\/a>].<\/p>\nVitamin C deficient mice are less active [R<\/a>].<\/p>\n<\/a>3) Age-Related Cognitive Decline<\/span><\/h3>\nChronic low Vitamin C status in humans is associated with neurodegenerative disorders. However, no causal link has been established.<\/strong>[R<\/a>].<\/p>\nHigher Vitamin C intake has been associated with better cognitive function in the elderly [R<\/a>, R<\/a>].<\/p>\nVitamin C levels were significantly lower in elderly people suffering from different kinds of dementia [R<\/a>].<\/p>\nSupplementation with Vitamin C was associated with a reduced incidence of Alzheimer\u2019s disease in humans [R<\/a>].<\/p>\nVitamin C injected for 3 consecutive days improved the learning and memory of aged mice [R<\/a>].<\/p>\nIn rodents, Vitamin C treatments countered the impaired memory caused by chronic sleep<\/a> deprivation [R<\/a>].<\/p>\nIn animal models of Alzheimer\u2019s disease<\/a>, Vitamin C improved cognitive function [R<\/a>].<\/p>\nHowever, in the aging brain, Vitamin C deficiency may impair cognitive function through reduced signal transduction, as well as amyloid \u03b2 deposition resulting in a generation of reactive oxygen species<\/a> and increased risk of Alzheimer\u2019s disease [R<\/a>].<\/p>\nIf you are older and concerned about Alzheimer\u2019s, talk to your doctor before supplementing with vitamin C.<\/p>\n
<\/a>4) Immunity & Common Cold Prevention<\/span><\/h3>\nMany infections lead to reduced Vitamin C levels<\/strong> [R<\/a>].<\/p>\nHowever, whether or not vitamin C can prevent or reduce the severity of infections, including the common cold, is a controversial topic. Although some studies have had mixed results, the majority of the evidence backs ups the benefits of supplementation.<\/p>\n
Vitamin C increases the functioning of various white blood cell types and decreases the replication of viruses [R<\/a>, R<\/a>].<\/p>\nVitamin C reduced the duration and severity of the common cold<\/a> [R<\/a>, R<\/a>].<\/p>\nVitamin C reduced the incidence of colds at times of extreme physical stress [R<\/a>, R<\/a>].<\/p>\nVitamin C reduced the incidence of pneumonia [R<\/a>].<\/p>\nVitamin C decreased the duration and severity of respiratory infections in male swimmers, but not in women [R<\/a>].<\/p>\nSupplementary vitamin C promoted H. pylori<\/em><\/a> eradication in 30% of patients receiving the supplement in addition to conventional therapy [R<\/a>].<\/p>\n<\/a>5) Inflammation<\/span><\/h3>\nVitamin C may reduce inflammation by inhibiting inflammatory cytokines [R<\/a>, R<\/a>, R<\/a>].<\/p>\nVitamin C alleviated inflammation in patients with obesity<\/a>, diabetes, or high blood pressure [R<\/a>].<\/p>\nHigh dose intravenous vitamin C may reduce inflammation (hs-CRP<\/a> & inflammatory cytokines: IL-1<\/a>\u03b1, IL-2<\/a> (Th1<\/a> Cytokine<\/a>), IL-8<\/a>, TNF<\/a>) in cancer patients [R<\/a>].<\/p>\nAs mentioned above, Vitamin C may inhibit obesity-related inflammation, and therefore prevent obesity-related inflammatory diseases [R<\/a>].<\/p>\nVitamin C reduced oxidative stress and in\ufb02amatory response to artificially induced inflammatory bowel disease (IBD<\/a>) (reduced in\ufb02ammatory cytokines, (MPO<\/a>) and malonaldehyde (MDA) activities) [R<\/a>].<\/p>\n<\/a>6) Exercise & Recovery (if Deficient)<\/span><\/h3>\nVitamin C increased physical performance and decreases oxidative stress, but only in those with an already low Vitamin C status <\/strong>[R<\/a>].<\/p>\nVitamin C decreased the levels of free radicals generated during exercise and attenuates oxidative stress [R<\/a>].<\/p>\nVitamin C prevented exercise-induced muscle damage, immune dysfunction, and fatigue [R<\/a>, R<\/a>].<\/p>\nHowever, it is important to note that reactive oxygen species<\/a> may actually control beneficial training adaptations that high doses of Vitamin C prevent from occurring [R<\/a>, R<\/a>].<\/p>\n<\/a>Insufficient Evidence For:<\/span><\/h3>\nThe following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of vitamin C for any of the below-listed uses. Talk to your doctor before taking any kind of supplements, and don\u2019t use vitamin C in place of something your doctor prescribes.<\/p>\n
7) Histamine Levels<\/h4>\n
Vitamin C is the most effective antioxidant in our blood, due to its water-solubility and to the wide range of radical oxygen species (ROS<\/a>) that it can scavenge [R<\/a>, R<\/a>].<\/p>\n Early research suggests that it is great for a whole range of health issues, like high blood pressure, stroke, cancers, atherosclerosis, inflammation and obesity<\/a> [R<\/a>, R<\/a>].<\/p>\n In this article, we will take you through exactly what the science says Vitamin C could do for your health.<\/p>\n Also, have in mind that vitamin C supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.<\/p>\n Vitamin C is an essential nutrient and antioxidant with a number of important functions in the body. As such, vitamin C deficiency can produce serious symptoms.<\/p>\n Vitamin C is extremely important as an antioxidant owing to its ability to neutralize oxygen and nitrogen-based radicals, and because it also recycles both vitamin E and BH4 (tetrahydrobiopterin<\/a>), which have key antioxidant and enzyme cofactor functions [R<\/a>].<\/p>\n Vitamin C contributes to many important enzyme reactions, including those leading to the synthesis of norepinephrine, carnitine<\/a>, cholesterol, amino acids, and several peptide hormones [R<\/a>].<\/p>\n Because of its structural similarity to glucose, Vitamin C can replace glucose in many chemical reactions, and it can prevent the non-enzymatic glycosylation of proteins [R<\/a>].<\/p>\n Image taken from: http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4179190\/figure\/nutrients-06-03818-f001\/<\/em><\/p>\n As proof of the importance of Vitamin C for brain health, the brain retains Vitamin C at the expense of other tissues during chronic states of deficiency and can uphold concentrations 100-fold higher than other organs, e.g. liver and kidney [R<\/a>, R<\/a>].<\/p>\n Vitamin C plays a role in many important functions in the brain, including reactive oxygen species<\/a> scavenging, neuromodulation, and the development of new blood vessels (angiogenesis) [R<\/a>].<\/p>\n Vitamin C modulates neurotransmitter systems of the brain (cholinergic, catecholaminergic, and glutamatergic) [R<\/a>].<\/p>\n Vitamin C helps the general development of neurons through maturation, differentiation and myelin<\/a> formation [R<\/a>].<\/p>\n Vitamin C helps to maintain the integrity and function of several processes in the vascular system [R<\/a>], which helps brain function.<\/p>\n Vitamin C participates in neuronal maturation and myelin formation (the electrically insulating layer around nerves) and is also involved in transmitting signals through the nervous system via neurotransmitters [R<\/a>].<\/p>\n Vitamin C also prevents neuronal damage [R<\/a>].<\/p>\n Vitamin C induces the expression of brain-derived-neurotrophic-factor (<\/a>BDNF<\/a>)<\/a>, contributing to the defense mechanisms of the brain [R<\/a>].<\/p>\n Vitamin C stimulates mitochondrial function<\/strong>, by decreasing ROS<\/a> generation, stimulating the activity of manganese<\/a> superoxide dismutase<\/a>\/<\/a>SOD2<\/a> and glutathione<\/a> peroxidase<\/a>, and modifying the activity of the electron transport chain [R<\/a>].<\/p>\n Vitamin C protects the mitochondrial membrane and DNA against oxidative damage [R<\/a>].<\/p>\n Stabilization of collagen by Vitamin C is critical to forming the connective tissue framework of the entire body; including skin, bones, cartilage, tendons, ligaments, and blood vessels [R<\/a>].<\/p>\n The final steps of collagen production depend on Vitamin C (Vitamin C acts as an electron donor in the hydroxylation of procollagen prolyl and lysyl residues) [R<\/a>].<\/p>\n Vitamin C deficiency disrupts collagen maturation, leading to impaired integrity of the blood vessel wall, hemorrhage, and cerebral bleedings in mice [R<\/a>].<\/p>\n Vitamin C is essential for normal bone development [R<\/a>].<\/p>\n In humans, there is a positive relationship between Vitamin C levels and bone health, indicated by bone mineral density, fracture probability, and bone turnover markers [R<\/a>].<\/p>\n Vitamin C-deficient animals show impaired bone health and decreased bone formation. Vitamin C supplementation was able to prevent bone loss in several animal models [R<\/a>].<\/p>\n Vitamin C deficiency plays an important role in spontaneous bone fracture by inhibiting bone cell differentiation and promoting the transition of bone cells into fat cells in mice [R<\/a>].<\/p>\n Daily use of Vitamin C supplements, along with estrogen<\/a> replacement therapy and calcium<\/a> supplements, can help increase bone mass in postmenopausal women [R<\/a>, R<\/a>].<\/p>\n Higher Vitamin C intakes were associated with a lower risk of osteoporosis in Korean adults aged over 50 with low levels of physical activity [R<\/a>].<\/p>\n In addition to stabilizing collagen in the bone matrix [R<\/a>], Vitamin C also scavenges free radicals detrimental to bone health [R<\/a>].<\/p>\n Vitamin C contributes to the maintenance of healthy skin [R<\/a>].<\/p>\n Applied to the skin, topical Vitamin C is highly efficient as a rejuvenation therapy, inducing significant collagen synthesis with minimal side effects [R<\/a>].<\/p>\n Topical Vitamin C can partially correct structural changes associated with the aging process [R<\/a>].<\/p>\n Vitamin C is an effective short-term treatment for melasma and post-inflammatory hyperpigmentation [R<\/a>].<\/p>\n Vitamin C enhances the bioavailability of other nutrients, such as vitamin E and non-heme iron<\/a>, which may enhance the health effects of Vitamin C-containing foods [R<\/a>].<\/p>\n Levels of vitamin C in the lungs are up to 30 times higher than in the blood.<\/p>\n Vitamin C gets consumed while it protects against oxidants, indicating that even a single dose of vitamin C can be effective in protecting against acute increases in oxidative stress<\/a> in the lungs [R<\/a>].<\/p>\n Vitamin C deficiency, or scurvy, presents with symptoms such as lethargy, anorexia, fatigue, weakness, and rash. As scurvy progresses, it may cause anemia, pain, easy bruising, gum disease, poor wound healing, and depression [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Vitamin C supplementation, as supervised by a medical professional, easily and efficiently reverses scurvy<\/strong>; likewise, a diet high in vitamin C or vitamin C supplementation will prevent the development of scurvy [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Based on the exisiting evidence, it’s possible that getting enough vitamin C supports healthy mood. <\/strong><\/p>\n However, there is insufficient evidence to support the use of supplements in people with mental health disorders like anxiety and depression.\u00a0<\/strong><\/p>\n Long-term Vitamin C deprivation is linked to nervousness and emotional instability<\/strong> [R<\/a>].<\/p>\n Vitamin C increases oxytocin<\/a> release [R<\/a>, R<\/a>].<\/p>\n There was a 35% reduction in mood disturbance in hospitalized patients following treatment with Vitamin C [R<\/a>].<\/p>\n Another study found that Vitamin C supplementation does not have large effects on psychological performance, personality or current mental state, in young men (17-29 years) except in cases where supplementation corrects an existing deficiency [R<\/a>].<\/p>\n Vitamin C reduced anxiety in high school students [R<\/a>].<\/p>\n Short-term supplementation of Vitamin C was safe and beneficial for reducing anxiety levels in diabetic patients [R<\/a>].<\/p>\n Many studies have found that Vitamin C may reduce the severity of depressive disorders in both children and adults, as well as improve the mood of healthy individuals [R<\/a>, R<\/a>].<\/p>\n In a trial including depressed shift workers, Vitamin C significantly decreased depression severity [R<\/a>].<\/p>\n Poor Vitamin C status is associated with increased symptoms of depression following an acute illness in older people [R<\/a>].<\/p>\n Adequate Vitamin C levels are necessary for the conversion of the neurotransmitter dopamine<\/a> to norepinephrine<\/a>, an important hormone in depression and mood swings [R<\/a>]; according to some researchers, this may explain why patients with Vitamin C deficiency present with symptoms of depression [R<\/a>].<\/p>\n Vitamin C also increases the effectiveness of antidepressants [R<\/a>]. Patients treated for six months with fluoxetine and Vitamin C showed a significant decrease in depressive symptoms compared to the fluoxetine plus placebo group [R<\/a>].<\/p>\n Vitamin C deficient mice are less active [R<\/a>].<\/p>\n Chronic low Vitamin C status in humans is associated with neurodegenerative disorders. However, no causal link has been established.<\/strong>[R<\/a>].<\/p>\n Higher Vitamin C intake has been associated with better cognitive function in the elderly [R<\/a>, R<\/a>].<\/p>\n Vitamin C levels were significantly lower in elderly people suffering from different kinds of dementia [R<\/a>].<\/p>\n Supplementation with Vitamin C was associated with a reduced incidence of Alzheimer\u2019s disease in humans [R<\/a>].<\/p>\n Vitamin C injected for 3 consecutive days improved the learning and memory of aged mice [R<\/a>].<\/p>\n In rodents, Vitamin C treatments countered the impaired memory caused by chronic sleep<\/a> deprivation [R<\/a>].<\/p>\n In animal models of Alzheimer\u2019s disease<\/a>, Vitamin C improved cognitive function [R<\/a>].<\/p>\n However, in the aging brain, Vitamin C deficiency may impair cognitive function through reduced signal transduction, as well as amyloid \u03b2 deposition resulting in a generation of reactive oxygen species<\/a> and increased risk of Alzheimer\u2019s disease [R<\/a>].<\/p>\n If you are older and concerned about Alzheimer\u2019s, talk to your doctor before supplementing with vitamin C.<\/p>\n Many infections lead to reduced Vitamin C levels<\/strong> [R<\/a>].<\/p>\n However, whether or not vitamin C can prevent or reduce the severity of infections, including the common cold, is a controversial topic. Although some studies have had mixed results, the majority of the evidence backs ups the benefits of supplementation.<\/p>\n Vitamin C increases the functioning of various white blood cell types and decreases the replication of viruses [R<\/a>, R<\/a>].<\/p>\n Vitamin C reduced the duration and severity of the common cold<\/a> [R<\/a>, R<\/a>].<\/p>\n Vitamin C reduced the incidence of colds at times of extreme physical stress [R<\/a>, R<\/a>].<\/p>\n Vitamin C reduced the incidence of pneumonia [R<\/a>].<\/p>\n Vitamin C decreased the duration and severity of respiratory infections in male swimmers, but not in women [R<\/a>].<\/p>\n Supplementary vitamin C promoted H. pylori<\/em><\/a> eradication in 30% of patients receiving the supplement in addition to conventional therapy [R<\/a>].<\/p>\n Vitamin C may reduce inflammation by inhibiting inflammatory cytokines [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Vitamin C alleviated inflammation in patients with obesity<\/a>, diabetes, or high blood pressure [R<\/a>].<\/p>\n High dose intravenous vitamin C may reduce inflammation (hs-CRP<\/a> & inflammatory cytokines: IL-1<\/a>\u03b1, IL-2<\/a> (Th1<\/a> Cytokine<\/a>), IL-8<\/a>, TNF<\/a>) in cancer patients [R<\/a>].<\/p>\n As mentioned above, Vitamin C may inhibit obesity-related inflammation, and therefore prevent obesity-related inflammatory diseases [R<\/a>].<\/p>\n Vitamin C reduced oxidative stress and in\ufb02amatory response to artificially induced inflammatory bowel disease (IBD<\/a>) (reduced in\ufb02ammatory cytokines, (MPO<\/a>) and malonaldehyde (MDA) activities) [R<\/a>].<\/p>\n Vitamin C increased physical performance and decreases oxidative stress, but only in those with an already low Vitamin C status <\/strong>[R<\/a>].<\/p>\n Vitamin C decreased the levels of free radicals generated during exercise and attenuates oxidative stress [R<\/a>].<\/p>\n Vitamin C prevented exercise-induced muscle damage, immune dysfunction, and fatigue [R<\/a>, R<\/a>].<\/p>\n However, it is important to note that reactive oxygen species<\/a> may actually control beneficial training adaptations that high doses of Vitamin C prevent from occurring [R<\/a>, R<\/a>].<\/p>\n The following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of vitamin C for any of the below-listed uses. Talk to your doctor before taking any kind of supplements, and don\u2019t use vitamin C in place of something your doctor prescribes.<\/p>\n<\/a>Snapshot<\/strong><\/span><\/h3>\n
<\/a>Proponents:<\/h4>\n
\n
<\/a>Skeptics:<\/h4>\n
\n
<\/a>Vitamin C Function<\/strong><\/span><\/h2>\n
Overview<\/span><\/h3>\n
<\/a>Brain Health<\/strong><\/span><\/h3>\n
<\/p>\n<\/a>Mitochondrial Health<\/strong><\/span><\/h3>\n
<\/a>Collagen Production<\/strong><\/span><\/h3>\n
<\/a>Bone Health<\/strong><\/span><\/h3>\n
<\/a>Skin Health<\/strong><\/span><\/h3>\n
<\/a>Nutrient Availability<\/strong><\/span><\/h3>\n
<\/a>Lung Health<\/strong><\/span><\/h3>\n
<\/a>Potential Benefits of Vitamin C Supplements<\/span><\/h2>\n
<\/a>Effective For:<\/span><\/h3>\n
<\/a>1) Scurvy<\/span><\/h3>\n
<\/a>Possibly Effective For:<\/span><\/h3>\n
<\/a>2) Mood Support<\/span><\/h3>\n
Emotional Balance<\/h4>\n
<\/a>Anxiety<\/h4>\n
<\/a>Depression<\/span><\/h3>\n
<\/a>3) Age-Related Cognitive Decline<\/span><\/h3>\n
<\/a>4) Immunity & Common Cold Prevention<\/span><\/h3>\n
<\/a>5) Inflammation<\/span><\/h3>\n
<\/a>6) Exercise & Recovery (if Deficient)<\/span><\/h3>\n
<\/a>Insufficient Evidence For:<\/span><\/h3>\n
7) Histamine Levels<\/h4>\n