This article has been medically reviewed by Dr. Charles Penick, MD 

Vitamin C is one of the most well-known vitamins, but it also has many surprising benefits. In this article, we will discuss its many uses and top sources of this vital nutrient.

Vitamin C Uses

Other Benefits

Top Vitamin C Foods

Top Vitamin C Supplements

Vitamin C Uses

Also known as L-ascorbic acid, vitamin C is a vitamin available in various foods and supplement form. It is also water-soluble, meaning it can be dissolved in water. The body utilizes vitamin C in a variety of ways:

Tissue growth and repair. 

Vitamin C can impact the tissues in the following areas:

• Facilitates iron absorption
  
  
• Aids in maintaining and repairing the teeth, cartilage, and bone
  
  
• May help in wound healing
  
  
• Assist in making collagen (a protein used to make tendons, blood vessels, ligaments, cartilage, and skin)

Vitamin C facilitates healthy blood vessels. 

Studies indicate vitamin C decreases stiffness in the arteries in humans. It has also shown to reduce platelet aggregation, a symptom often seen in individuals who have atherosclerosis. [1]

Vitamin C is an antioxidant. Antioxidants are substances that limit the effects of oxidants and their growth. If the body has an imbalance between antioxidants and free radicals, oxidative stress can occur. Oxidative stress has been associated with the following health issues:

• High blood pressure
• Heart disease
• Inflammatory conditions (allergies, asthma, autoimmune disorders, etc.)
• Cancer
• >Diabetes

Antioxidants destroy free radicals, protecting the health and structure of  cells and tissues. Studies also indicate vitamin C, E and A supplements increased the activation of cells in elderly individuals that protect the body against tumors. [2]

Other Vitamin C Benefits

Vitamin C has been studied extensively on how it benefits the body. Researchers have discovered the following:

May Help Decrease Uric Acid Levels in Men.

A study on 1,387 men found that vitamin C intake was “inversely associated with serum uric acid concentrations.” Researchers concluded that higher vitamin C levels helped keep serum uric acid levels low. [3] High uric acids increase the risk of kidney stones and gout, a painful form of arthritis that causes the joints’ inflammation.

May Help Reduce Iron Deficiencies.

Vitamin C can help improve the absorption of nonheme iron, which is derived from hemoglobin. Hemoglobin plays a critical role in transferring oxygen in the blood from the lungs to the tissues. Vitamin C supplements may “effectively control children’s iron deficiency anemia.” [4] Iron deficiency anemia is a form of anemia where blood has an insufficient supply of red blood cells. Studies are ongoing, but researchers have found anemia “is frequently present in patients with chronic heart failure.” [5]

May Help Lower High Blood Pressure.

Vitamin C may help to relax blood vessels, leading to a reduction in blood pressure levels. In clinical studies, increased vitamin C consumption has been linked to lower systolic and diastolic blood pressure levels. [6]

Helps Strengthen the Immune System

Vitamin C helps protect the body from disease and infection in several ways:

1. Stimulates the production of white blood cells, lymphocytes, and phagocytes.
2. Help accelerate the healing of sores, including ulcers. [7]
3. Statistics show individuals with pneumonia and pulmonary tuberculosis tend have lower levels of vitamin C. [8]

Top Vitamin C Foods

Vitamin C in many foods, spices, and herbs. Here are the top food sources of vitamin C:

Top Vitamin C Foods (1 serving)		Top Vitamin C Spices and Herbs (1 serving)
Guavas	377 mg	Thyme	160.1 mg
Kiwifruit	167 mg	Pepper (red or cayenne)	76.4 mg
Strawberries	98 mg	Sage	32.4 mg
Oranges	96 mg	Peppermint	31.8 mg
Papaya	88 mg	Turmeric	25.9 mg
Tomato	55 mg	Horseradish	24.9 mg
Broccoli	81 mg	Rosemary	21.8 mg
Kale	53 mg	Cardamom	21 mg
Snow peas	38 mg	Dill seed	21 mg

Top Vitamin C Supplements

In addition to foods, there are many vitamin C supplements available as well:

Systemic Formulas: #126 - CTV - VITAMIN C

In addition to vitamin C,CTV - VITAMIN C contains vitamin A, beta carotene, calcium ascorbate, iodine, potassium, and lemon bioflavonoid. This unique blend of nutrients helps to stimulate the body’s anti-infective processes.

BodyBio - Vitamin C Crystals Ascorbic Acid

BodyBio - Vitamin C Crystals Ascorbic Acid is all-natural and contains no artificial colors, sugar, corn, allergens, or preservatives. This product is made from the cassava root, a plant native to Brazil. For best results, mix ¼ tsp. in water or juice daily.

Systemic Formulas: #870 - SPECTRA 1 - MULTI-VITAMIN/MINERAL

 

SPECTRA 1 - MULTI-VITAMIN/MINERAL is the first multi-vitamin and mineral supplement 100% herbal based. In addition to vitamin C, this supplement contains the following: Vitamins B5, B9,  B6, B2, B12, and E. it also has ginger, black pepper, astragalus root, biotin, cooper, and a host of other nutrients.

Summary

Vitamin C has many health benefits, with studies indicating it may help boost immunity, increased iron absorption, tissue repair, decreasing uric acid levels, and much more. Make sure to get vitamin C daily. Your body will thank you.

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.<

[1] B Wilkinson, L Megson, H MacCallum, (et al). Oral Vitamin C Reduces Arterial Stiffness And Platelet Aggregation In Humans. J Cardiovasc Pharmacol. 1999 Nov;34(5):690-3. doi: 10.1097/00005344-199911000-00010. [PMID: 10547085]. https://pubmed.ncbi.nlm.nih.gov/10547085/#:~:text=Oral%20Vitamin%20C%20Reduces%20Arterial%20Stiffness%20and%20Platelet,of%20protective%20effects%20on%20blood%20vessels%20and%20platelets.

[2] A Bendich. Physiological Role Of Antioxidants In The Immune System. J Dairy Sci. 1993 Sep;76(9):2789-94. doi: 10.3168/jds.S0022-0302(93)77617-1. PMID: 8227682. https://pubmed.ncbi.nlm.nih.gov/8227682/

[3] Xiang Gao 1, Gary Curhan, John P Forman, (et al). Vitamin C Intake And Serum Uric Acid Concentration In Men. J Rheumatol. 2008 Sep;35(9):1853-8. Epub 2008 May 1. [PMID: 18464304 PMCID: PMC2853937]. https://pubmed.ncbi.nlm.nih.gov/18464304/

[4] X Mao 1, G Yao. Effect Of Vitamin C Supplementations On Iron Deficiency Anemia In Chinese Children. Biomed Environ Sci. 1992 Jun;5(2):125-9. [PMID: 1642785] https://pubmed.ncbi.nlm.nih.gov/1642785/

[5] Inder Anand 1, John J V McMurray, James Whitmore, (et al). Anemia And Its Relationship To Clinical Outcome In Heart Failure. Circulation. 2004 Jul 13;110(2):149-54. doi: 10.1161/01.CIR.0000134279.79571.73. Epub 2004 Jun 21. [PMID: 15210591]. https://pubmed.ncbi.nlm.nih.gov/15210591/

[6] Stephen P Juraschek 1, Eliseo Guallar, Lawrence J Appel, (et al). Effects Of Vitamin C Supplementation On Blood Pressure: A Meta-Analysis Of Randomized Controlled Trials. Am J Clin Nutr. 2012 May;95(5):1079-88. doi: 10.3945/ajcn.111.027995. Epub 2012 Apr 4. [PMID: 22492364] PMCID: PMC3325833. https://pubmed.ncbi.nlm.nih.gov/22492364/

[7] Katherine J Desneves 1, Bree E Todorovic, Ann Cassar, (et al.) Treatment With Supplementary Arginine, Vitamin C And Zinc In Patients With Pressure Ulcers: A Randomised Controlled Trial. Clin Nutr. 2005 Dec;24(6):979-87. doi: 10.1016/j.clnu.2005.06.011. Epub 2005 Nov 15. [PMID: 16297506]. https://pubmed.ncbi.nlm.nih.gov/16297506/

[8] V V Bakaev 1, A P Duntau. Ascorbic Acid In Blood Serum Of Patients With Pulmonary Tuberculosis And Pneumonia. Int J Tuberc Lung Dis. 2004 Feb;8(2):263-6. PMID: 15139458. https://pubmed.ncbi.nlm.nih.gov/15139458/