What is the use of taking vitamin C every day

Daily moderate supplementation of vitamin C can help enhance immunity, promote collagen synthesis, resist oxidation, and improve iron absorption. Vitamin C is a water-soluble vitamin that the human body cannot synthesize on its own and needs to be obtained through diet or supplements.

1. Enhance immunity

Vitamin C can stimulate white blood cell production, enhance neutrophil activity, and help resist viral and bacterial infections. Long term deficiency may lead to delayed wound healing and recurrent respiratory infections. Citrus fruits, broccoli and other foods are rich in vitamin C and can be prioritized in daily diet.

2. Promote collagen synthesis

Vitamin C is a key coenzyme for synthesizing collagen, and its deficiency can lead to decreased skin elasticity and gum bleeding. Collagen plays an important role in maintaining vascular wall integrity, bone health, and skin repair. Suggest pairing with eggs or legumes rich in proline for complementary supplementation.

3. Antioxidant Effect

As a potent antioxidant, vitamin C can neutralize free radicals and reduce oxidative stress damage to cells. This effect can delay skin aging and reduce the risk of chronic inflammation. However, it is important to avoid pairing with high-temperature cooking methods to avoid damaging the activity of vitamin C.

4. Improving iron absorption

Vitamin C can convert trivalent iron into more easily absorbable divalent iron, preventing iron deficiency anemia. It is recommended that anemic patients pair red meat and animal liver with kiwi or strawberry to increase iron absorption rate several times. Vegetarians should pay more attention to the combination of vitamin C and plant-based iron sources.

5. Regulating neurotransmitters

Vitamin C is involved in the synthesis of neurotransmitters such as dopamine and norepinephrine, which can help alleviate stress and improve mood. People with high stress or sleep disorders can supplement with dark vegetables, but the daily intake should not exceed 2000 milligrams to avoid gastrointestinal discomfort. The recommended daily intake of vitamin C for healthy adults is 100 milligrams, which can be met by 300 grams of fresh fruits and vegetables. Long term high-dose supplementation may increase the risk of urinary tract stones, and individuals with renal dysfunction should be cautious. It is recommended to prioritize obtaining from diet. If supplements are needed, regular medications should be chosen to avoid taking them together with alkaline drugs. Smoking, postoperative recovery period and other populations can follow the doctor's advice to increase their intake appropriately, but it is not advisable to self medicate for a long time in excess.