Benefits of Vitamin C
Ascorbic acid, more commonly known as vitamin C, is a water-soluble antioxidant and one of the essential micronutrients we as humans need in order to survive [1,2,3]. It has been shown to be linked to normal metabolic functioning of our cells and is an important electron donor for various enzymes in our bodies [1,3]. It is also required for the synthesis of collagen and the increased absorption of iron from the intestinal tract, which is needed to make haemoglobin [4]. Vitamin C is also necessary for the production of tyrosine, steroids and neurotransmitters within the body [3,4]. Its role as an antioxidant is important in the neutralisation and removal of harmful oxidants in the body which build up due to environmental pollution, exposure to UV radiation and infections [5,6].
Unfortunately, as humans we are unable to synthesise vitamin C within our bodies thereby requiring us to ingest it through our diet [1,2]. If insufficient levels of vitamin C are ingested, deficiency will manifest in clinical symptoms such as the onset of fatigue, depression, slow wound healing, joint pain and Scurvy [1,4,7,8]. Scurvy is a particularly severe outcome of vitamin C deficiency which causes impaired wound healing as well as bleeding of the gums, skin, muscles and internal organs and when left untreated will result in death [4,6].
The recommended daily allowance (RDA) compatible with normal cellular function for vitamin C ranges from 40-120 mg/day depending on the age, sex, population group and social habits of the patient [3,4]. While most people receive a sufficient amount of vitamin C in their diet, the elderly, children, those who exercise, smokers and pregnant or lactating women have shown a need for increased vitamin C intake [3]. Other groups of people who may benefit from vitamin C supplementation, are people undergoing extraordinary emotional, physical or other stress [9,10].
While the minimum RDA value for each population group is sufficient for normal bodily functioning, the long-term intake of vitamin C above RDA values has shown clinical benefits. These benefits include reduced risks or prevention of cardiovascular disease and stroke as well as having a lowering effect on blood-pressure [3,9,11]. A study undertaken by Enstrom et al, [12] found that male patients using Vitamin C supplementation had a 50% reduction in cardiovascular disease related deaths while women had a 35% reduction. Another study performed by Hankinson et al, [13] showed that women who had used Vitamin C supplements for more than 10 years had a 45% reduced risk for developing cataracts.
Antioxidants, such as Vitamin C, have been linked to the slowing of the aging process, the delay or prevention of cataracts, protection from UV-induced cell damage and the reduction of blood vessel damage [4,6,14]. Skin health is of vital importance to the body, and a lack of vitamin C has been shown to have adverse effects on aging, general skin health, wound healing as well as causing subcutaneous bleeding [6]. Vitamin C is both an important co-factor in the stabilisation of collagen, as well as being a promoter of collagen gene expression [4,6,10].
A number of various studies have demonstrated that a decrease in vitamin C results in decreased collagen synthesis as well as decreased collagen crosslinking thereby causing weakening of the skin [as reviewed by 6].
The common cold, a global economic burden comparable to hypertension and stroke, is the number one reason for physician visits in developed countries and is the leading cause of acute morbidity [15]. While the intake of vitamin C might not prevent the onset of the common cold, its positive effects on the immune system have shown promise in allowing for quicker recovery with less severe symptoms [4,5,9]. Vitamin C is not only beneficial for the common cold, but also for the alleviation of symptoms related to viral infections, allergic rhinitis, air pollution and chronic respiratory diseases [5,16]. A study conducted in South Africa on ultramarathon runners [17], also showed that the incidence of post-race upper respiratory infections could be halved through vitamin C supplementation.
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