Vitamin C for skin care, Aloe Mango Berry Blast

Vitamin C is an essential vitamin, this means the body no longer produces it’s own vitamin c like it’s suppose to. Also known as L-ascorbic acid, vitamin c is a water-soluble vitamin. Unlike most mammals and other animals, humans do not have the ability to synthesize vitamin C and must obtain it from the diet. (More information). And also by supplementation for optimal beauty, radiance, youthfulness, wellness and longevity.

Nevertheless, vitamin C has many roles in our bodies and is linked to impressive wellness benefits besides.Warrior Pose Yoga

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Vitamin C for skincare, Food is medicine
She wonders if she should eat fruits to get vitamin C for skincare benefits or take supplements? Hmmm!!

Vitamin C for skin care, cantaloupe bowl

I suggest for skincare benefits you need both vitamin c from food and daily vitamin  supplementation to support your wellness. And improve your overall quality of life. This post could be better titled, “Vitamin C for a better happier you.”

Curiously, the recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1). However, that’s just the bare minimum necessary to keep scurvy away.

Meanwhile, optimum daily vitality and preventing chronic disease requires higher than the amount required for prevention of scurvy. Information regarding vitamin C and the prevention of chronic disease is based on both observational prospective cohort studies and randomized controlled trials (2937)

While it’s commonly advised to get vitamin c from foods mostly, supplements are a necessary must for the natural beauty advocates.

Creams and lotions are well and good. But the cream of the crop is in how much vitamin c is peculating in your nucleus? How much is available in your cells, molecules, DNA, white blood cells, hair follicles, dermis, organs, etc for optimal radiance. This is where true beauty begins and matters the most.

You are truly what you “EAT.” I challenge you to dare to “EAT” vitamin c and your body will love you for it.

Vitamin C for skincare Essential oil cream

In fact, food alone unfortunately, will never provide sufficient vitamin c for optimal wellness and vitality.

I personally take 6g (6000mg) 3x/day every single day and a lot more (30g-30,000mg or more if needed) when there is a bug in the air. Plus my body has been trained to ask for vitamin c when it depletes or uses up it’s supply. So ladies and gentlemen, If you want ageless radiance, wellness and vitality effortlessly…then get your vitamin C today.

Also read: DIY Cantaloupe Juice

Overall Benefits of Daily Vitamin C supplementation for overall wellness and longevity

Short hair

Take vitamin c daily as part of a skin care regime for beautiful radiant ageless and youthful skin. But can it also change your life for the better and improve your quality of life?

Yes of course, in more ways than one. Small lifestyle changes yield composite results that last a lifetime.

So if for no other reason than to look flawlessly beautiful inside and out. Add vitamin c to your daily beauty regime for all these other reasons that improves your wellness, vitality and gives longevity!! As well as improve your quality of life. Less fatigue, unmatched sharpness, sleep better at night and avoid chronic diseases.

avocado Fresh vegetables

Let’s explore some scientifically proven benefits of adding vitamin C supplements daily in spite of….

Vitamin C Reduces the Risk of Chronic Diseases

Vitamin C and bell peppersVitamin C is a strong antioxidant that strengthens the body’s natural defenses (2).

Antioxidants are actually molecules that boost the immune system. And they do so by protecting cells from harmful molecules called free radicals.

So when free radicals accumulate, it promotes a state known as oxidative stress. Which has further been linked to many chronic diseases (3).

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Moreover, study shows that consuming more vitamin C increases blood antioxidant levels by up to 30%. And thereby helps the body’s natural defenses fight inflammation (45). Consequently, using vitamin c daily for skincare improves your quality of life in every way imaginable effortlessly.

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Conclusively; Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This helps beautify the body from inside out. You really are what you eat.

Salad with pine nuts

Also helps reduce the risk of chronic diseases like cardiovascular disease, stroke, hypertension, certain types of cancers, diabetes, Alzheimer, cataracts, gout etc.

How can this be? Well I’m glad you ask. Let’s take a look

How does Vitamin C  Reduce Risk of Chronic Disease?

Vitamin c for skincare Face care

  • High Blood Pressure

Approximately one-third of American adults have high blood pressure (6).

Besides, high blood pressure puts you at risk of heart disease, the leading cause of death globally (7).

Furthermore, studies show that vitamin C helps lower blood pressure in those both with and without high blood pressure.

vitamin C for skin blood vessel

An animal study finds that taking a vitamin C supplement helps relax the blood vessels that carry blood from the heart. Which helps reduce blood pressure levels (8).

Moreover, an analysis of 29 human studies finds that taking vitamin C supplements, on average, reduces systolic blood pressure. The upper value by 3.84 mmHg and diastolic blood pressure, lower value, by 1.48 mmHg in healthy adults.

Besides, in adults with existing high blood pressure, vitamin C supplement reduces systolic blood pressure by 4.85 mmHg. And diastolic blood pressure by 1.67 mmHg, on average (9).

SUMMARY: Daily vitamin C for skin care lowers blood pressure in both healthy adults and adults with existing high blood pressure.

exfoliation

Heart disease is the number one cause of death worldwide (7).

Many factors increase the risk of heart disease, including high blood pressure. As well as high levels of “bad” LDL cholesterol, low levels of “good” HDL cholesterol and triglyceride levels.

Vitamin C helps reduce these risk factors, which also reduces heart disease risk.

vitamin C and blood pressure

For example, an analysis of nine studies with a combined 293,172 participants finds that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement (10).

Interestingly, another analysis of 15 studies found that consuming vitamin C only from foods, not supplements, was linked to a lower risk of heart disease.

 

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However, scientists were unsure if people who consumed vitamin C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear if the differences were due to vitamin C or other aspects of the diet (11).

At any rate,  however you get vitamin c in you will be beneficial just add it to your daily regimen somehow. Your body thanks you for it.

SUMMARY: Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including “bad” LDL cholesterol and blood triglycerides.

vitamin c for skin care, acids in blood
  • Reduces Blood Uric Acid Levels and Prevents Gout Attacks
Gout is a type of arthritis that affects approximately 4% of American adults (13).

It is incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain (14).

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.

vitamin c and gout
Interestingly, several studies show that vitamin C  reduces  uric acid in the blood. And, as a result, protects

against gout attacks. In the same way, vitamin c removes and prevents plaque build-up that causes heart attacks.

Foot bath beauty self care routine

For example, a study of 1,387 men finds that people who consume the most vitamin C have significantly lower blood levels of uric acid. This compares them to those who consume the least (15).

Another study follows 46,994 healthy men over 20 years to see if vitamin C intake links to and develops gout. Interestingly, people who take a vitamin C supplement have a 44% lower gout risk (16).

Additionally, analysis of 13 clinical studies find that taking a vitamin C supplement over 30 days significantly reduces blood uric-acid. Also compares them to a placebo (17).

Olive oil

While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the impact of vitamin C on gout needs to be done.

SUMMARY: Vitamin C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

Avocado an vegetables

Iron is an important nutrient that has a variety of functions in the body. It makes red blood cells and transports oxygen throughout the body.

Interestingly, vitamin C supplements improves the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that absorbs more readily  (18).

zoodles-zucchini pasta

This is especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% (19).

As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.

In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia (20).

nature run

If you suffer from low iron levels, consuming more vitamin C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.

SUMMARY: Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

One of the main reasons people take vitamin C supplements is to boost their immunity.

Vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infections (21).

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

vitamin c for skin care, white blood cells

Third, vitamin C is an essential part of the skin’s defense system. It is actively transported to the skin where it can act as an antioxidant and help strengthen the skin’s barriers (22).

Studies have also shown that taking vitamin C may shorten wound healing time (2324).

What’s more, low vitamin C levels have been links to poor overall wellness outcomes. Hence, poor quality of life.

sleeping woman

For example, people who suffer from pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time (2526).

SUMMARY: Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system and helping wounds heal faster.

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  • Protects the Brain

Dementia is a broad term used to describe symptoms of poor thinking and memory.

It affects over 35 million people worldwide and typically occurs among older adults (27).

Studies suggests  that oxidative stress and inflammation near the brain, increases risk of dementia. As well as in the spine and nerves. Altogether known as the central nervous system. (28).

Vitamin C is a strong antioxidant. Low levels of this vitamin links to an impaired ability to think and remember ( 30).

vitamin c for skincare, dementia

Moreover, several studies shows that people with dementia have lower levels of vitamin C in the blood (3132).

Furthermore, high vitamin C intakes from food or supplements shows to have a protective effect on thinking and memory with age (333435).

Vitamin C supplements aids against conditions like dementia. However, more human-based studies are needed in order to understand the impact of vitamin C supplements on nervous system health (36).

SUMMARY: Low vitamin C levels links to an increased risk of memory and thinking disorders like dementia. While a high intake of vitamin C from foods and supplements shows to have a protective effect.

vitamin c and dementia

  • Prevents the common cold

    For many years, vitamin C has been a popular household remedy for the common cold.
    Vitamin C reduces the severity of colds and the recovery time by 8% in adults and 14% in children. For years I have personally used vitamin c to protect myself from the common cold. And still do.

    If someone around me is sick I dose up and I’m good. The key here is taking therapeutic doses as to saturate your system with vitamin C. When I do catch the cold, my good old friend clears it up in a few days, 2-3 tops.

    How vicks works

  • Reduces cancer risk
    Observational studies have found increased dietary vitamin C intake to be associated with decreased risk of gastric (stomach) cancer.And laboratory experiments indicate that vitamin C inhibits the formation of carcinogenic N-nitroso compounds in the stomach (70-72).1970s and 1980s vitamin c studies were conducted by Linus Pauling, Ewan Cameron and colleagues. The studies suggests that large doses of vitamin C  such as 10 g/day infused intravenously for 10 days. Followed by at least 10 g/day orally indefinitely were helpful in increasing the survival time. And improving the quality of life of terminal cancer patients (158).

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Take Home

Taking vitamin c supplement daily for skincare is a valuable way to improve your quality of life for ages un-end. All while staying agelessly youthful and radiant. You can also develop a diet high in vitamin c since that develops an appropriate medium for natural readily absorb-able bio available c to get in the body.

Pickled cucumbers

Most importantly, vitamin c provides many impressive wellness, beauty and longevity benefits. For example, it boosts antioxidant levels, reduces blood pressure, prevents heart disease and protects against gout attacks. As well as improves iron absorption, boosts immunity and reduces dementia risk.

Overall, vitamin C supplements daily for skincare  do more than give you beautiful, radiant and youthful looking skin.

vitamin c for skin care drinking juice

 

 

Side Effects

Serious side effects from too much vitamin C are very rare. Because the body cannot store the vitamin. However, high therapeutic doses leads to stomach upset and diarrhea.

The point of vitamin c saturation is different for everyone. And also depends on if the body is healthy of fighting an infection or disease.

vitamin c juices

On a good day my saturation point is 10,000mg-15,000mg of vitamin C. But when I’m around second hand smoke, sick kids, there’s a bug in the house, mold etc my saturation threshold goes up past 30g+. It really does not bother me anymore I give my body all the C it needs.

Knowing that any excess will be dumped in my waste material. I’d rather have too much c than not enough. That is my dirty little beauty secret!! or one of them i should say.

Too little vitamin C can lead to signs and symptoms of deficiency, including:
Vitamin C deficiency
  • Anemia
  • Bleeding gums
  • Decreased ability to fight infection
  • Decreased wound-healing rate
  • Dry and splitting hair
  • Easy bruising
  • Gingivitis (inflammation of the gums)
  • Nosebleeds
  • Possible weight gain because of slowed metabolism
  • Rough, dry, scaly skin
  • Swollen and painful joints
  • Weakened tooth enamel
    vitamin C for skincare

A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults.

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person as you begin your daily vitamin c regime. As your body learns to use vitamin c effectively you will learn your saturation point, depletion point and signs you need more vitamin c.

Vitamin C for skin care

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.

The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods. And then use supplements to make up for the stet

Dietary Reference Intakes for vitamin C (as a guide only to help start your vitamin c daily regime)
Cameroon food, Eru
Infants
  • 0 to 6 months: 40* milligrams/day (mg/day)
  • 7 to 12 months: 50* mg/day

*Adequate Intake (AI)
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Children
  • 1 to 3 years: 15 mg/day
  • 4 to 8 years: 25 mg/day
  • 9 to 13 years: 45 mg/day
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Adolescents
  • Girls 14 to 18 years: 65 mg/day
  • Pregnant teens: 80 mg/day
  • Breastfeeding teens: 115 mg/day
  • Boys 14 to 18 years: 75 mg/day

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    Photo by NEC Corporation of America with Creative Commons license

Adults
  • Men age 19 and older: 90 mg/day
  • Women age 19 year and older: 75 mg/day
  • Pregnant women: 85 mg/day
  • Breastfeeding women: 120 mg/day
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Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.

I don’t follow these recommendations. Posting them as guide for the vitamin c novice who needs a guide to begin with. When my body signals for more vitamin c I take 2g-4g or 2,000mg-4,000mg depending on how depleted I am.

Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C.

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Alternative Names

Ascorbic acid; Dehydroascorbic acid

olives and tomatoes

Do you have some vitamin c for skincare beauty secrets and hacks of your own? Please share with us in the chat below 🙂