VITAMINS & MINERALS
Benefits of Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient for maintaining good health. It plays a crucial role in supporting immune function, promoting wound healing, and protecting cells from damage caused by free radicals, which may help reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.
Vitamin C has been linked to improved cognitive function and memory in several studies. One study published in the Journal of Alzheimer's Disease found that high doses of vitamin C (1000 mg/day) may help to slow the progression of Alzheimer's disease. Another study published in the American Journal of Clinical Nutrition found that higher vitamin C intake was associated with better cognitive function in older adults. A review article published in the journal Nutrients suggests that vitamin C may help to prevent age-related cognitive decline by reducing oxidative stress and inflammation in the brain. Other studies have also confirmed the role of vitamin C in cognitive function and Alzheimer's disease.
When it comes to cognitive health, certain nutrients work synergistically with vitamin C to provide additional support. These include vitamin E, B vitamins (particularly B6, B9, and B12), zinc, and magnesium.
Vitamin C is also well known for its role in supporting the immune system. It helps to boost the production of white blood cells, which are essential for fighting infections. Vitamin C also acts as an antioxidant, helping to protect cells from damage caused by free radicals. Studies have shown that vitamin C may help to reduce the severity and duration of common colds and may also reduce the risk of pneumonia and other infections in people who are deficient in vitamin C. Overall, vitamin C is an essential nutrient for both cognitive and immune health.
Reference:
Memory / Cognitive function
- Harrison FE, May JM. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radic Biol Med. 2009 Jul 1;46(11):719-30. doi: 10.1016/j.freeradbiomed.2008.12.018.
- Choi BR, Lee SR, Han JS, Woo SK, Kim KM, Choi DH, Kwon KJ, Kim HJ, Ko YG, Lee HW, Kim JH, Suh SW. The antioxidant effects of vitamin C on the brains of mice with chronic stress-induced depression. Nutr Neurosci. 2015 Oct;18(7):282-8. doi: 10.1179/1476830514Y.0000000129.
- Carr AC, Bozonet SM, Pullar JM, Vissers MC. Mood improvement in young adult males following supplementation with gold kiwifruit, a high-vitamin C food. J Nutr Sci. 2013 Aug 27;2:e24. doi: 10.1017/jns.2013.12.
- Reay JL, Kennedy DO, Scholey AB. Effects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained 'mentally demanding' tasks. J Psychopharmacol. 2006 Nov;20(6):771-81. doi: 10.1177/0269881106061516.
- Khanum F, Kayani WK, Ashfaq MK, Ismail M. Antioxidant potential of various extracts from galia mellon (Cucumis melo var. reticulatus) flesh. J Food Sci Technol. 2015 Apr;52(4):2245-51. doi: 10.1007/s13197-013-1032-5.
- Shukitt-Hale B, Cheng V, Joseph JA. Effects of blackberries on motor and cognitive function in aged rats. Nutr Neurosci. 2009 Apr;12(2):135-40. doi: 10.1179/147683009X423773.
- Haskell CF, Robertson B, Jones E, Forster J, Jones R, Wilde A, Maggini S, Kennedy DO. Effects of a multi-vitamin/mineral supplement on cognitive function and fatigue during extended multi-tasking. Hum Psychopharmacol. 2010 Aug;25(6):448-61. doi: 10.1002/hup.1128.
- Levine M, Conry-Cantilena C, Wang Y, Welch RW, Washko PW, Dhariwal KR, Park JB, Lazarev A, Graumlich JF, King J, Cantilena LR. Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance. Proc Natl Acad Sci U S A. 1996 Apr 16;93(8):3704-9. doi: 10.1073/pnas.93.8.3704.
- Moyad MA. Vitamin C efficacy on sperm parameters and fertility in men: a systematic review and meta-analysis. Urol J. 2018 Apr 23;15(2):77-82. doi: 10.22037/uj.v15i2.3999.
Immunity
- Hemilä, H. (2017). Vitamin C and infections. Nutrients, 9(4), 339. doi: 10.3390/nu9040339
- Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. doi: 10.3390/nu9111211
- Hemilä, H. (2017). Vitamin C and the common cold. British Journal of Nutrition, 119(6), 641-648. doi: 10.1017/S0007114517000170
- Schleicher, R. L., Carroll, M. D., Ford, E. S., & Lacher, D. A. (2009). Serum vitamin C and the prevalence of vitamin C deficiency in the United States: 2003-2004 National Health and Nutrition Examination Survey (NHANES). American Journal of Clinical Nutrition, 90(5), 1252-1263. doi: 10.3945/ajcn.2008.27016
- Sasazuki, S., Sasaki, S., Tsubono, Y., & Okubo, S. (2006). Effect of vitamin C on the common cold: a randomized controlled trial. European Journal of Clinical Nutrition, 60(1), 9-17. doi: 10.1038/sj.ejcn.1602261
- Carr, A. C., & Vissers, M. C. (2013). Synthetic or food-derived vitamin C—Are they equally bioavailable?. Nutrients, 5(11), 4284-4304. doi: 10.3390/nu5114284
- Jariwalla, R. J., & Harakeh, S. (1996). Antiviral and immunomodulatory activities of ascorbic acid. Subcellular Biochemistry, 25, 213-231. doi: 10.1007/978-1-4613-0325-1_9
- Chambial, S., Dwivedi, S., Shukla, K. K., John, P. J., & Sharma, P. (2013). Vitamin C in disease prevention and cure: an overview. Indian Journal of Clinical Biochemistry, 28(4), 314-328. doi: 10.1007/s12291-013-0375-3
- Maggini, S., Wintergerst, E. S., Beveridge, S., & Hornig, D. H. (2007). Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses. British Journal of Nutrition, 98(S1), S29-S35. doi: 10.1017/S0007114507832971
- Lachili, B., Hininger-Favier, I., Meunier, N., Morales, J., & Roussel, A. M. (1998). Antioxidant defences and oxidative stress markers in erythrocytes and plasma from normally nourished elderly Alzheimer patients. Age and Ageing, 27(2), 165-172. doi: 10.1093/ageing/27.2.165
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