Role of Ascorbic Acid in Our Everyday Lives – Uses, Benefits & More

Of the many essential vitamins our body can’t produce, vitamin C is essential. Also known as ascorbic acid, it has antioxidant properties that help strengthen our immune system and lower blood pressure. 

However, despite health experts stressing the significance of consuming 90 mg of Vitamin C for men and 75 mg for women, over 7% of Americans suffer from its deficiency. 

In this blog, we take a closer look at:

• The Role of Vitamin C in Our Daily Lives – Do You Need it?
• 5 Impressive Ways Vitamin C Benefits Your Body
• Possible Side Effects of Ascorbic Acid (Vitamin C)
• Special Precautions and Warnings for Consuming Ascorbic Acid
• Are Ascorbic Acid and Vitamin C the Same?
• Is Ascorbic Acid Bad for Your Health?

Let’s understand more about the role of ascorbic acid vitamin C in the following sections. 

The Role of Vitamin C in Our Daily Lives – Do You Need it?

Vitamin C is a water-soluble vitamin that the body does not store. People must take vitamin C-containing foods daily to maintain optimal levels.

Here are some of the reasons why your body needs vitamin C:

• Strengthens the immune system.
• Ascorbic acid for skin is great as it promotes rejuvenated looks. 

• It promotes wound healing.
• Aids in producing collagen, L-carnitine, and certain neurotransmitters in the body.
• Aids remove undesirable molecules from the body as an antioxidant in ROS. 
• It aids iron absorption in the body.

ROS are chemicals like free radicals produced by normal body processes, pollutants, and other reasons. They can produce oxidative stress, which can lead to cell damage.

The antioxidant action of vitamin C may help decrease inflammation and minimize the chance of developing various illnesses, including certain malignancies.

Vitamin C is required by the body to create collagen. This is the primary component of connective tissue, accounting for 1-2% of muscle tissue.

5 Impressive Ways Vitamin C Benefits Your Body

Reduces your risk of chronic disease

Vitamin C is an excellent antioxidant. It boosts your body’s natural defenses and helps the immune system to function correctly. The nutrient accomplishes this by shielding cells from potentially damaging chemicals known as free radicals.

When free radicals build up, they can cause oxidative stress, which has been related to various chronic illnesses. According to research, increasing your vitamin C intake can boost your blood antioxidant levels by up to 30%. This aids the body’s natural defenses in combating inflammation.

It may help manage high blood pressure

An estimated 25% of Americans have high blood pressure that puts them at risk of developing heart disease, a leading cause of mortality worldwide. Vitamin C has been found to help reduce blood pressure in both with and without high blood pressure. 

Animal research discovered that taking a vitamin C pill relaxed the blood arteries that convey blood from the heart, lowering blood pressure levels. Furthermore, a review of 29 human trials found that, on average, vitamin C supplementation decreased systolic blood pressure by 3.8 mmHg (the upper value) and diastolic blood pressure by 1.5 mmHg (the lower value) in healthy individuals.

While these findings are encouraging, it is still being determined if the benefits of high blood pressure are long-lasting. Furthermore, patients with high blood pressure should not rely solely on vitamin C for therapy.

Lower your risk of heart disease

The main cause of mortality globally is heart disease. High blood pressure, LDL (bad) cholesterol levels, low HDL (good) cholesterol levels, and high triglycerides are all risk factors for heart disease.

Vitamin C may help reduce these risk factors, lowering the risk of heart disease. Research suggests that those who consume at least 700 mg of vitamin C daily have a 25% reduced risk of heart disease after ten years than those who did not take a vitamin C supplement.

Scientists wondered if people who ate vitamin C-rich foods also led a better lifestyle than those who took a supplement. Thus, it is still being determined whether the changes were caused by vitamin C or by other components of their diet.

Overall, consuming at least 500 mg of vitamin C daily lowers the risk of heart disease. Conversely, supplements may not give extra heart health advantages if you already eat a vitamin-C-rich diet.

Reduce blood uric acid levels and help prevent gout attacks

Gout is a kind of arthritis that affects around 4% of adult Americans. It’s very painful and involves inflammation of the joints, particularly the big toes. Gout causes swelling as well as abrupt, intense pain episodes.

Gout symptoms emerge when there is an excess of uric acid in the blood. The body produces uric acid as a waste product. It may crystallize and accumulate in the joints at high concentrations. Interestingly, multiple studies have indicated that vitamin C may help lower uric acid levels in the blood and protect against gout attacks.

Prevents iron deficiency

Iron is a vital nutrient with several activities in the body. It is required for the formation of red blood cells as well as the delivery of oxygen throughout the body.

Vitamin C supplements can assist in enhancing iron absorption from food. Vitamin C aids the conversion of poorly absorbed iron (such as plant-based iron sources) into a more absorbable form.

This is especially beneficial for vegetarians, as meat is a good source of iron. Just 100 mg of vitamin C can boost iron absorption significantly. As a result, vitamin C may aid in lowering the risk of anemia in patients who are iron deficient.

Increasing your vitamin C intake via foods or consuming an ascorbic acid supplement is a great measure if you have low iron levels.

Possible Side Effects of Ascorbic Acid (Vitamin C)

Get immediate medical attention if you experience hives, trouble breathing, or swelling of your tongue, face, lips, or neck.

Stop consuming ascorbic acid immediately and contact your doctor if you have:

• Stomach pain 
• Joint pain 
• Weakness or tired feeling 
• Weight loss 
• Blood in your urine
• Fever, chills, or pain in your lower or side back
• Difficult or painful urination.

Some other common side effects of acid ascorbique include:

• Heartburn 
• Stomach upset
• Nausea 
• Diarrhea 
• Stomach cramps.

Overall, there are a few dangers connected with using ascorbic acid. However, consuming over 1000mg regularly is not advised since the DHSC (Department of Health and Social Care) cannot ensure this is safe.

Even if you are generally healthy, you should always visit your doctor before starting a new vitamin or consuming an ascorbic acid supplement.

Special Precautions and Warnings for Consuming Ascorbic Acid

• Pregnancy and breastfeeding: 

Vitamin C is probably safe to consume by mouth during pregnancy in levels no larger than: 

• Individuals aged 19 and over – 2000 mg daily 
• Aged 14-18 – 1800 mg daily  

Consuming excessive vitamin C during pregnancy might be harmful to the infant. When consumed in large quantities, vitamin C can be dangerous.

• Infants and children: 

When used orally, vitamin C is most likely safe. However, you must ensure you consume:

• Toddlers 1-3 years – Over 400 mg daily 
• Children 4-8 years – 650 mg daily 
• Children 9-13 years – 1200 mg daily 
• Teenagers 14-18 years – 1800 mg daily 

Going over the suggested limits can be dangerous for all age groups.

• Alcohol use disorder: 

People who consume alcohol daily, especially those who have other ailments, are frequently deficient in vitamin C. These individuals may need to be treated longer than usual to regain normal vitamin C levels.

• Chronic kidney disease: 

The likelihood of vitamin C insufficiency can trigger long-term renal illness. Some individuals may see an increase in the quantity of oxalate in their urine due to consuming vitamin C supplements. Besides, individuals with renal illness have too much oxalate in their urine, which can raise their risk of kidney failure.

• Kidney stones: 

High levels of vitamin C might increase the likelihood of developing kidney stones. Do not take more vitamin C than what is included in basic multivitamins.

Are Ascorbic Acid and Vitamin C the Same?

Yes! Ascorbic acid and vitamin C are the same.

All forms of vitamin C are referred to as ascorbic acid. L-ascorbic acid is synthesized, yet it is chemically equivalent to “natural” vitamin C. It’s often used as a dietary supplement when individuals don’t receive enough of it from their diet.

Low vitamin C levels can develop when persons a) do not consume enough vitamin C-rich foods or b) have intestinal malabsorption issues, which may impair their body’s capacity to absorb ascorbic acid.

Furthermore, vitamin C cannot be stored in the body, making it critical to include it in your diet as much as possible.²

Is Ascorbic Acid Bad for Your Health?

As with any supplements, ascorbic acid powders and pills are safe to consume if you follow the manufacturer’s and NHS instructions and take the appropriate dosage suggested by your doctor (increase dosages momentarily).

If you intend to take ascorbic acid, see your doctor first to ensure that it is safe for you to do so and that you are taking the appropriate dose for your individual health needs.

Takeaway

• Ascorbic acid is a nutrient that our body doesn’t produce naturally. We must depend on food or supplements to make up for the levels of vitamin C in our bodies. 
• Only consume supplements if the manufacturer follows NHS guidelines.
• In trials, vitamin C has been shown to help lower blood pressure in both with and without hypertension. 
• Ascorbic acid refers to all forms of vitamin C. Although L-ascorbic acid is produced, it is chemically equal to “natural” vitamin C.