![Top 3 Benefits of Vitamin C](https://www.clearvuehealth.com/images/top-benefits-vitaminc_title.jpg)
Background
Key Facts
Key Functions
Key Facts
- TypeEssential, Water soluble
- Other Namesascorbic acid
- Daily AllowanceWomen: 75mg, Men:90mg
Appearance
![](https://clearvuehealth-assets.s3.amazonaws.com/15966601991021597.png)
Key Sources
![](https://clearvuehealth-assets.s3.amazonaws.com/15956240186846261.png)
Fruits
![](https://clearvuehealth-assets.s3.amazonaws.com/15955130043547420.png)
Vegetables
![](https://clearvuehealth-assets.s3.amazonaws.com/15964118849809053.png)
Peas
![](https://clearvuehealth-assets.s3.amazonaws.com/15966605354057455.png)
Collagen
Your body needs Vitamin C to create collagen, a critical component of joints and connective tissue.
![](https://clearvuehealth-assets.s3.amazonaws.com/1596660622136532.png)
Wound Healing
Vitamin C helps your body heal wounds
![](https://clearvuehealth-assets.s3.amazonaws.com/15913085391752462.png)
Immunity
Vitamin C helps your body fight off infection
Vitamin C Benefit #1:
![](https://www.clearvuehealth.com/assets/15966651898766477.png)
Vitamin C & Cold Prevention
Did you know that vitamin C may help prevent the common cold? Individuals at high risk, including skiiers and marathon runners, were far less likely to catch a cold according to one meta-analysis.
![Meta-analysis: Vitamin C & Cold Prevention](https://www.clearvuehealth.com/images/vitaminc-cold_coldprevention.jpg)
A meta-analysis of 29 trials found that taking vitamin C can slightly lower your risk of getting the cold. RR 0.97 (95% confidence interval (CI) 0.94 to 1.00). Among skiers, marathon runners, and soldiers in subarctic exercises, this was much more effective, with a approx. 50% risk reduction: 0.48 (95% CI 0.35 to 0.64)
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
""The failure of vitamin C supplementation to reduce the incidence of colds in the general population indicates that routine vitamin C supplementation is not justified, yet vitamin C may be useful for people exposed to brief periods of severe physical exercise.""
![](https://www.clearvuehealth.com/assets/15966652853569669.png)
Vitamin C & Cold Length
Not only does vitamin C help prevent colds, it can also help you recover faster, provided that you take it before catching it.
![Vitamin C & Cold Duration](https://www.clearvuehealth.com/images/vitaminc-cold_duration.jpg)
A meta-analysis found that taking Vitamin C can potentially reduce the length of your cold by 8% for adults and 14% for children.
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
"Duration of cold episodes that occurred during prophylaxis was significantly reduced in both children and adults. For children this represented an average reduction of 14% in symptom days, while in adults the reduction was 8%."
![](https://www.clearvuehealth.com/images/vitaminc-cold_summary.jpg)
Vitamin C Benefit #2
![](https://www.clearvuehealth.com/images/vitaminc-brain_summary.jpg)
![](https://www.clearvuehealth.com/assets/15955149597424388.png)
Vitamin C & Cognitive Decline
One study showed a dose-dependent relationship between Vitamin C consumption and cognitive decline. The more vitamin C a participant took, the lower their risk of cognitive decline.
![Vitamin C & Cognitive Impairment](https://www.clearvuehealth.com/images/vitaminc-brain_gale.jpg)
A study out of the UK found that those who consumed the least Vitamin C had the highest risk of cognitive impairment. They had over twice the odds compared to those who consumed the most Vitamin C (2.2x odds, 95CI 1.8-3.0)
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
"Vitamin C status may be a determinant of cognitive function in elderly people through its effect on atherogenesis. A high vitamin C intake may protect against both cognitive impairment and cerebrovascular disease."
![](https://www.clearvuehealth.com/assets/1594820163247320.png)
Vitamin C & Alzheimer's Disease
One study showed that Vitamin C may also have a benefit in preventing Alzheimer's disease. Individuals who choose to take Vitamin C and Vitamin E together have a significantly lower risk.
![Vitamins & Alzheimer's Disease](https://www.clearvuehealth.com/images/vitaminc-brain_zandi.jpg)
A study out of Utah found that those who took Vitamin C and Vitamin E supplements combined had a significantly lower risk of developing Alzheimer's Disease over 3 years.
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
"Use of vitamin E and vitamin C supplements in combination is associated with reduced prevalence and incidence of AD. Antioxidant supplements merit further study as agents for the primary prevention of AD."
Benefit #3
![](https://www.clearvuehealth.com/assets/15918201104637593.png)
Fruits Benefit the heart
A meta-analysis of 95 studies showed that a diet rich in fruits and vegetables can benefit the heart.
![Fruits & Vegetables vs. Heart Disease](https://www.clearvuehealth.com/images/vitaminc-heartdisease_fruitsveggies.jpg)
A meta-analysis of 95 studies showed that generally, high fruit and vegetable consumption is correlated with a lower risk of heart disease 0.84 (95% CI: 0.76–0.92) and a lower risk of stroke: 0.92 (95% CI: 0.90–0.95)
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
"Fruit and vegetable intakes were associated with reduced risk of cardiovascular disease, cancer and all-cause mortality. These results support public health recommendations to increase fruit and vegetable intake for the prevention of cardiovascular disease, cancer, and premature mortality."
![](https://www.clearvuehealth.com/assets/15967262400162063.png)
Vitamin C & Blood Pressure Benefits
Part of this effect may be driven by Vitamin C's effect on blood pressure. Overall, studies have found that Vitamin C reduces systolic blood pressure by just under 4 mmHg. It's a small, but significant, reduction.
![Vitamin C & Blood Pressure](https://www.clearvuehealth.com/images/vitaminc-bloodpressure_allpatients.jpg)
A meta-analysis found that short term Vitamin C therapy can significantly reduce blood pressure for healthy people. Participants were given an average of 500mg/day of Vitamin C for an average of 8 weeks.
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
"In short-term trials, vitamin C supplementation reduced SBP and DBP. Long-term trials on the effects of vitamin C supplementation on BP and clinical events are needed."
Bonus Benefit
![](https://www.clearvuehealth.com/images/vitaminc-vision_japancataracts.jpg)
![](https://www.clearvuehealth.com/icons/linkicon.png)
Data Source
""Conclusions: Dietary vitamin C intake might lower the risk of age-related cataracts among middle-aged Japanese." "
More Information:
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