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Vitamin C is a water-soluble vitamin needed for essential body processes.
The human body does not make or store vitamin C, and it eliminates any excess in the urine.
You must get enough vitamin C daily from food or supplements.
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It also helps the immune system protect the body from disease.
The recommended amounts of vitamin C vary by age and are measured in milligrams (mg).
However, most people do not needvitamin C supplementationbecause they get enough in food and drinks.
People who smoke have higher vitamin C needs.
The NIH recommends an additional 35 mg of the vitamin if you are a smoker.
How Much Vitamin C Do You Need for Specific Goals?
It also has other health benefits.
Research shows that low vitamin C can put people at risk forinflammatory conditions.
Still, more research is needed to confirm such findings.
Research on safety and efficacy in this area is ongoing.
The results showed that vitamin C and flavonoids helped to prevent elevated blood pressure brought on by heat exposure.
Reducing Uric Acid
Goutis a bang out of arthritis caused byhigh uric acid levels.
It involves inflammation of the joints, often in the big toes.Gout attackscan cause severe swelling and pain.
Vitamin C can improve iron absorption.
It found that combining iron and vitamin C improvedhemoglobinlevels much better than treating with iron alone.
Who Might Especially Benefit From Vitamin C?
Research shows that some people may benefit from a higher vitamin C intake.
Vitamin Ctoxicityis rare.The most common side effect of high vitamin C is gastrointestinal (GI) distress.
GI symptoms from too much vitamin C include diarrhea, abdominal pain, nausea, and vomiting.
High amounts of vitamin C may also cause headaches.
How Much Is Too Much?
Food vs.
Supplements: Which Source Is Better?
Many foods contain vitamin C, especially fruits and vegetables.
you could get the recommended amounts of vitamin C from food if you are eating a balanced diet.
Check product labels to see which foods and beverages are vitamin C fortified.
Other Vitamin C Health Benefits
Vitamin C has various benefits that are backed by science.
It also has claims that are not well supported.
Toxicity and overdose from vitamin C are rare but possible with doses higher than 2,000 mg.
The best way to get enough vitamin C is through your diet.
The best food sources of vitamin C are fruits and vegetables.
If you are getting enough vitamin C from your diet, you do not need to supplement.
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