If you’re a keen bodybuilder, you’ll already know the benefits of things like protein powders and creatine. But the less obvious supplements like vitamin C powder are just as important for maintaining your overall health. Not sure why you should pay too much attention to this essential vitamin? Take a look at the few benefits your daily dose of vitamin C gives you.
Improves iron absorption
Some studies show that if an adult consumes 100mg of vitamin C a day, this can help with the absorption of iron in the blood. It assists with converting iron that is usually poorly absorbed, such as iron from plant-based sources, into forms which are more easily absorbed by the body. For this reason, people who suffer from anaemia or from low levels of iron, may be told to supplement with vitamin C. This can help lower the risk of iron deficiency.
Boosts antioxidant levels
A powerful antioxidant, vitamin C helps give your body the natural boost it needs against molecules called free radicals. Free radicals are harmful molecules; when these buildup, this can lead to a state of oxidative stress, which has been linked to several chronic diseases. Antioxidants protect cells from these free radicals, and give your body the help it needs to lower the risk of chronic diseases.
Lowers blood pressure
Vitamin C has been proven to lower blood pressure. It does this by relaxing the blood vessels that carry blood to the heart, which then reduces blood pressure levels. High blood pressure can increase the risk of heart disease, so vitamin C should be a welcome addition to your daily supplements.
Reduces risk of heart disease and dementia
Similar to reducing blood pressure, it is thought that a regular intake of 500mg of vitamin C can help to reduce cholesterol and triglyceride levels, which are all factors in causing heart disease. It is also thought that those who consume regular amounts of vitamin C will be less likely to be affected by memory issues such as dementia.
Boosts your immune system
Vitamin C is another great way to boost your immune system. It does this by increasing the production of white blood cells, which help your body to fight against infection. It helps these white blood cells to work more effectively, while protecting them from molecules like free radicals. Vitamin C also boosts your immune system by keeping your skin and bones healthy.
Protects against gout
Gout is a form of arthritis caused by an excess amount of uric acid. Vitamin C is thought to help reduce this, with some studies showing those taking a vitamin C supplement were 44% less likely to develop gout.
Did you know that your body can’t produce vitamin C? It also can’t be stored in the body, so you’ll need to consume it daily to get the full benefits. While you can get it from vitamin C rich foods such as citrus fruits, strawberries, red peppers, and potatoes, this will only be in small amounts.
It’s recommended that adults between the ages of 19-64 consume 40mg of vitamin C a day, however to get the full benefits it’s recommended that you take 500mg per day. It’s also important not to exceed 2,000mg each day as this will have a detrimental effect on your health.
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