What are the benefits of long-term consumption of vitamin C

Long term moderate supplementation of vitamin C can help enhance immunity, promote collagen synthesis, resist oxidation, improve iron absorption, and maintain cardiovascular health. Vitamin C is an essential micronutrient for the human body, mainly consumed through diet, but special populations may require additional supplementation.

1. Enhance immunity

Vitamin C can stimulate white blood cell production, enhance the phagocytic ability of neutrophils and macrophages, and help the body resist viral and bacterial infections. For people who frequently catch colds or are in the recovery period after surgery, appropriate supplementation can shorten the course of the disease. However, excessive intake may cause diarrhea, and it is recommended not to exceed 2000 milligrams per day.

2. Promoting collagen synthesis

As a hydroxylase cofactor, vitamin C participates in the synthesis of collagen, which is crucial for skin wound healing, gum health, and bone strength. Lack of it may lead to scurvy, manifested as symptoms such as gum bleeding and joint pain. Daily intake of citrus fruits can meet the demand.

3. Antioxidant effect

Vitamin C can neutralize free radicals, reduce oxidative stress damage to cells, delay skin aging, and reduce the risk of chronic diseases. Its reducibility can protect the regeneration of antioxidants such as vitamin E and synergistically enhance the effectiveness of the antioxidant network. People with high oxidative stress such as smoking and staying up late need to increase their intake.

4. Improve iron absorption

Vitamin C converts trivalent iron into a more easily absorbable form of divalent iron, increasing the utilization rate of iron in plant-based foods and preventing iron deficiency anemia. It is recommended that anemic patients supplement with iron rich spinach and red meat, as well as foods with high vitamin C content such as orange juice or kiwifruit.

5. Maintain cardiovascular health

Vitamin C helps reduce the risk of atherosclerosis by regulating endothelial function and reducing LDL oxidation. Epidemiological studies have shown that moderate intake is related to reducing the incidence rate of hypertension and coronary heart disease, but it cannot replace drug treatment.

Long term supplementation of vitamin C should be mainly based on diet, with priority given to fresh vegetables and fruits such as broccoli, strawberries, kiwifruit, etc. If special populations need to take supplements, it is recommended to choose preparations with a dosage not exceeding 100 milligrams per day, and avoid taking them on an empty stomach to reduce gastrointestinal irritation. Individuals with renal insufficiency should carefully control their intake and regularly monitor their urine routine. At the same time, pay attention to the possible interaction between vitamin C and anticoagulant drugs, aluminum preparations, etc. Before use, consult a doctor or nutritionist.