7 Health Benefits of Vitamin C
Vitamin C, found in many fruits and vegetables, has many health benefits. It helps strengthen our immune system and may help lower blood pressure.
Vitamin C is an essential vitamin, meaning your body can't produce it. Yet, it has many roles and has been linked to impressive health benefits.
It's water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
While it's commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.
Here are 7 scientifically proven benefits of taking a vitamin C supplement.
May reduce your risk of chronic disease
Vitamin C is a powerful antioxidant that can strengthen your body's natural defenses.
Antioxidants are molecules that boost the immune system by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.
A recent review of studies on the importance and usefulness of vitamin C in preventing and treating various conditions highlights the benefits of vitamin C consumption in maintaining optimal health and preventing deficiencies and their related conditions.
May help manage high blood pressure
Almost one-half of American adults have high blood pressure.
High blood pressure puts you at risk of cardiovascular disease, the leading cause of death globally.
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in participants with normal or high blood pressure.
While these results are promising, it's unclear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.
May lower your risk of heart disease
Heart disease is the leading cause of death worldwide.
Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol levels.
Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.
Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.
However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet.
Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.
The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.
In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, supplements may not provide additional heart health benefits if you already consume a vitamin-C-rich diet.
May reduce blood uric acid levels and help prevent gout attacks
Gout is a type of arthritis that affects approximately 4% of American adults.
It's incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least.
Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.
Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid compared with a placebo.
While there appears to be a strong link between vitamin C intake and uric acid levels, more studies are needed on the effects of vitamin C on gout.
Helps prevent iron deficiency
Iron is an essential nutrient that has a variety of functions in the body. It's necessary for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into an easier-to-absorb form.
This is especially useful for people on a meat-free diet, as meat is a significant source of iron.
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin's defense system. It's actively transported to the skin, where it can act as an antioxidant and help strengthen the skin's barriers.
Studies have also shown that taking vitamin C may shorten wound healing time.
What's more, low vitamin C levels have been linked to less favorable health outcomes.
For example, people with pneumonia tend to have lower vitamin C levels and vitamin C supplements have been shown to shorten the recovery time.
Protects your memory and thinking as you age
Dementia is a broad term used to describe symptoms of impaired thinking and memory.
It affects 47 million people worldwide and typically occurs among older adults.
Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia.
Vitamin C is a potent antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.
Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.
Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age.
Vitamin C supplements may aid against conditions like dementia if you don't get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health.
Unproven claims about vitamin C
While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak or no evidence.
Here are some unproven claims about vitamin C:
Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them.
Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer.
Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm.
May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that vitamin C can treat lead toxicity.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
WebMD
26 minutes ago
- WebMD
Dense Breast Tissue Can Hide Cancer. Now What?
June 11, 2025 — Have you checked your annual mammogram off your health to-do list? That's a relief, for sure — but there's one more critical step to take after you get your results. Go over your report to see if you have dense breast tissue. For more than 40% of women, the answer is yes. And that means you may want to consider supplemental testing. The next step isn't always clear. But two new studies compared your options. Here's what to know. 1. Having dense breasts increases your risk of breast cancer. Why it matters: Not only is the risk higher, but it's also harder to detect cancer in dense breasts. What to know: Dense breasts have more fibrous tissue and milk glands than fat tissue. On a mammogram, the dense areas show up as white — the same color as cancer. That can make cancer harder to see, particularly when it's small. Federal law (since last fall) requires that you be notified whether your mammogram shows you have dense breasts. To be certain, check your patient portal report or call your doctor's office. You'll also want to find out if you have 'heterogeneously dense' or 'extremely dense' breasts. What's the difference? "Heterogeneously dense" means most of the breast is dense with some areas of fat, and "extremely dense" means the breast has almost no fatty tissue. Even if you don't have dense breasts now, they could become more dense as you age, so you need to recheck your report every year. Dense breasts can only be diagnosed with imaging — a physical exam can't tell. Bottom line: 'Women should know that if they have dense breasts, the mammogram might not see their cancer,' said Ruth Etzioni, PhD, a biostatistician at Fred Hutchinson Cancer Center in Seattle who specializes in analyzing benefit-harm tradeoffs in cancer screening tests. 2. If you have dense breasts, consider supplemental screening. Why it matters: Between 25% and 30% of cancers in heterogeneously dense breasts are missed on a standard mammogram. That number for extremely dense breasts is even higher, potentially topping 40%. What to know: Knowing your breast density type can help you understand how likely a mammogram would be to miss cancer in your breast. But that's only one part of the decision-making equation. For those with heterogeneously dense breasts, 'we typically will consider other risk factors in addition to breast density in order to decide whether to recommend supplemental screening,' said Pittsburgh-based radiologist and dense-breast expert Wendie A. Berg, MD, PhD. A list of risk factors, including family history and high BMI after menopause, is available at Bottom line: If you have extremely dense breasts, you should get supplemental screening, Berg said. If you have heterogeneously dense breasts, you should know your risk factors and talk to your doctor about what makes sense for you. 3. There are three types of supplemental screenings. Why it matters: Researchers compared these techniques — ultrasound, MRI, and contrast-enhanced mammogram — by randomly assigning them to women ages 50 to 70 with dense breasts whose mammograms didn't detect cancer. Results showed that MRI and the contrast-enhanced mammogram (using an iodine -based dye that helps reveal cancers) each found nearly five times as many cancers as ultrasound. What to know: Contrast-enhanced mammogram detected 19.2 cancers per 1,000 people scanned; MRI detected 17.4 per 1,000 scans; ultrasound detected 4.2 per 1,000. These detection rates were somewhat higher than in past studies, Berg and Etzioni said. They noted that women who get the scans repeated annually often see those detection rates drop over time. (That's because you're more likely to have an undetected past cancer than to develop a new one in the next year.) A separate study in JAMA Oncology recently showed that among women with a family history of breast cancer, just getting a slightly better scan than a standard mammogram — called a 3D mammogram — offered improved detection of advanced cancer in women with extremely dense breasts. 'That was compelling that we should really be doing [3D mammogram] as the routine screening, at least for the basic screening,' Berg said. Bottom line: If you have a family history of breast cancer, request a 3D mammogram for your initial annual screen, and when considering supplemental scans, know that some are better than others. 4. Your doctor may not automatically suggest supplemental screening. Why it matters: Berg's own doctor questioned her request to get an MRI after Berg learned that she has dense breasts. Ultimately, she got the MRI, which showed a small cancer that she said was easily treated and she has recovered. What to know: An advisory group called the U.S. Preventative Services Task Force that typically influences what insurance will cover doesn't recommend supplemental screening for people with dense breasts. Their reason: There is no multi-year clinical trial data examining whether extra screenings have drawbacks. Bottom line: It's OK to request supplemental screening, and knowing your risk factors will help during that conversation with your doctor. 'You still can't count on your doctor to provide all the information that you might need to make a decision for yourself about supplemental screening,' Berg said. 5. Not all supplemental screenings are covered by insurance. Why it matters: Not every state requires insurance to cover supplemental screenings — and in those that do, the law may not apply to every type of insurance. maintains a list of which states and plan types are required to cover it. What to know: Without coverage, out-of-pocket costs for an MRI can reach thousands of dollars, but a type called 'abbreviated' or 'quick' MRI can be lower — between $300 and $600 total. Contrast mammography and ultrasound are usually even less, and a 3D mammogram can sometimes cost an extra $40 or $50. MRIs where Berg works in Pittsburgh are booking six months out. A contrast-enhanced mammogram isn't a usual method used in the U.S., but Berg said some places are starting to offer it and testing the waters to see if insurance will cover it. The procedure only takes about 15 minutes, including the contrast dye injection, and uses a standard mammogram machine. Bottom line: 'If you have heterogeneously dense breasts, I think it really does come down to your own tolerance of other risk factors and whether your insurance will cover it, so it is more of a personal choice,' Berg said. 6. Think through your benefit/harm tradeoffs. Why it matters: Getting extra scans can be stressful, potentially expensive, and require a lot of time researching and communicating with your provider — not to mention taking time off work for appointments. What to know: Your risk calculation is complex, including the risk of missing a cancer detection. For example, ultrasound does have advantages (it's quick, noninvasive, and inexpensive), but tends not to spot cancer until the tumor is larger. There's also about a 10% risk of a false positive with most screening types. 'You have to poke a lot of people to find the people that you can help,' said Etzioni, who is an expert in data-driven medical decision-making, particularly when it comes to diagnostic testing and early cancer diagnosis. Bottom line: Deciding whether to get additional screening is personal and involves weighing your comfort with risk and the potential stress and cost of a false positive, Berg said. 'I think it's hard — you don't want to have any regrets either way. I don't know anybody who has regrets that their cancer was found too small. It's always better — if it's going to be there — to find it as early as possible.'
CNN
35 minutes ago
- CNN
HHS reinstates more than 450 CDC employees fired in April reorganization
Federal agencies Health care policyFacebookTweetLink Follow The US Department of Health and Human Services is reinstating more than 450 employees at the US Centers for Disease Control and Prevention who were fired as part of a massive reorganization in April, including workers focused on HIV, lead exposure and workplace safety. More than 200 employees had their firings rescinded at the CDC's National Center for HIV, Viral Hepatitis, STD and Tuberculosis Prevention, along with 158 at the National Center for Environmental Health, an HHS spokesperson confirmed. Another 71 were brought back in the Office of the Director and two dozen more at the Global Health Center. The reinstatements represent almost 20% of the 2,400 CDC employees who HHS said it was dismissing in a mass Reduction in Force, or RIF, in April. The cuts also affected employees across the US Food and Drug Administration, the US National Institutes of Health and the US Centers for Medicare and Medicaid Services, but an HHS spokesperson said Wednesday's reinstatements applied only to employees at the CDC. 'Under Secretary Kennedy's leadership, the nation's critical public health functions remain intact and effective,' HHS Director of Communications Andrew Nixon said in a statement. 'The Trump Administration is committed to protecting essential services – whether it's supporting coal miners and firefighters through NIOSH, safeguarding public health through lead prevention, or researching and tracking the most prevalent communicable diseases. 'HHS is streamlining operations without compromising mission-critical work,' he continued. 'Enhancing the health and well-being of all Americans remains our top priority.' The cuts had wiped out the CDC's Childhood Lead Poisoning Prevention and Surveillance Branch as it was in the midst of helping the city of Milwaukee address a lead exposure crisis in its public schools. The firings meant the CDC had to deny a request from the city for specialists to help.
CNN
39 minutes ago
- CNN
HHS reinstates more than 450 CDC employees fired in April reorganization
The US Department of Health and Human Services is reinstating more than 450 employees at the US Centers for Disease Control and Prevention who were fired as part of a massive reorganization in April, including workers focused on HIV, lead exposure and workplace safety. More than 200 employees had their firings rescinded at the CDC's National Center for HIV, Viral Hepatitis, STD and Tuberculosis Prevention, along with 158 at the National Center for Environmental Health, an HHS spokesperson confirmed. Another 71 were brought back in the Office of the Director and two dozen more at the Global Health Center. The reinstatements represent almost 20% of the 2,400 CDC employees who HHS said it was dismissing in a mass Reduction in Force, or RIF, in April. The cuts also affected employees across the US Food and Drug Administration, the US National Institutes of Health and the US Centers for Medicare and Medicaid Services, but an HHS spokesperson said Wednesday's reinstatements applied only to employees at the CDC. 'Under Secretary Kennedy's leadership, the nation's critical public health functions remain intact and effective,' HHS Director of Communications Andrew Nixon said in a statement. 'The Trump Administration is committed to protecting essential services – whether it's supporting coal miners and firefighters through NIOSH, safeguarding public health through lead prevention, or researching and tracking the most prevalent communicable diseases. 'HHS is streamlining operations without compromising mission-critical work,' he continued. 'Enhancing the health and well-being of all Americans remains our top priority.' The cuts had wiped out the CDC's Childhood Lead Poisoning Prevention and Surveillance Branch as it was in the midst of helping the city of Milwaukee address a lead exposure crisis in its public schools. The firings meant the CDC had to deny a request from the city for specialists to help.
