Vitamin C Supports Both Immunity and Collagen Production. What Are Its Other Effects and How Much Should One Take Daily?

Vitamin C is likely one of the hottest dietary dietary supplements. Most frequently you attain for it once you really feel that an sickness is approaching and also you need to strengthen your immunity. It may be obtained by oranges, lemon teas and dietary supplements, believing that it’ll get you again in your ft rapidly. Vitamin C is one piece of the puzzle that helps to combat colds and different diseases. What’s behind its results? And what about supplementation for athletes, ought to they take vitamin C after each exercise to advertise restoration? Discover out all this and far more in as we speak’s article.

It took humanity some time to determine why it’s good to eat recent greens and fruits. Sadly, it additionally price the lives of sailors who, after lengthy months on board a ship, suffered from a extreme vitamin C deficiency that manifested itself in a life-threatening illness referred to as scurvy. All that will have been wanted to avert it will have been to pack citrus fruits on the ship to provide the sailors with this important vitamin. Fortuitously, they too figured it out over time, minimising the chance of contracting scurvy. Sadly, in Central Europe, oranges or tangerines didn’t develop on bushes, so one needed to make do with sauerkraut or potatoes, that are nonetheless one of many largest sources of vitamin C in lots of nations.

On this article you’ll be able to study in regards to the impact of vitamin C on:

What’s vitamin C?

Vitamin C or ascorbic acid belongs to the group of water-soluble nutritional vitamins. It’s discovered naturally in numerous meals, however can be taken by dietary supplements. In contrast to most mammals, the human physique can not synthesise this substance. Because of this, it is likely one of the important vitamins that should be often taken, whether or not that is within the type of a different and balanced food plan or by dietary supplements. [1]

Why is vitamin C so necessary?

1. It belongs among the many antioxidants that assist defend cells from oxidative stress. It’s immediately concerned within the neutralisation of dangerous free radicals and reactive types of oxygen (Reactive Oxygen Species – ROS). Nevertheless, it additionally acts not directly, by its means to restore the antioxidant properties of vitamin E. [2]
2. Helps immune operate. It performs a job within the correct functioning of immune cells similar to neutrophils or macrophages that combat viruses, micro organism and different overseas substances within the physique. [3]
3. It additionally contributes to the upkeep of regular immune system operate throughout and after intense bodily train. After a tough exercise, immunity will be weakened, so athletes ought to pay even nearer consideration to their consumption of this substance.
4. It promotes correct collagen manufacturing for the traditional operate of the pores and skin, gums, enamel, blood vessels and cartilage. It’s also obligatory for sustaining a youthful look, wholesome enamel and musculoskeletal system. [1]
5. It’s also wanted for the manufacturing of carnitine, a substance necessary for the metabolism of fats, particularly its conversion to power. Additionally due to this mechanism, vitamin C contributes to the discount of fatigue and exhaustion. Within the physique, it is usually used within the formation of the neurotransmitter noradrenaline. [1, 6]
6. It will increase the absorption of iron from plant sources (non-heme iron), which has a decrease bioavailability than animal iron (heme iron). This operate is particularly necessary for vegetarians, vegans and different individuals whose diets are dominated by plant meals. [1]
7. Contributes to regular metabolic operate. That is significantly associated to the metabolism of proteins such because the beforehand talked about collagen. It’s also concerned within the metabolism of fat by the synthesis of carnitine. [1]
8. Helps nervous system operate. It’s concerned in processes associated to the differentiation, maturation and survival of nerve cells (neurons). [4]
9. It additionally contributes to the correct functioning of the psyche by contributing to the discharge of serotonin, catecholamines and different substances related to temper and psychological experiences. [5]

If you wish to study in regards to the results of different nutritional vitamins, learn our article The Full Information to Nutritional vitamins: What They Do, The best way to Know When You’re Poor, and How A lot to Take.

What are the well being advantages of vitamin C?

We now know that vitamin C just isn’t solely wanted for one’s immunity. With out it, the nervous system wouldn’t operate correctly, nor would the manufacturing of collagen, carnitine and plenty of different processes within the physique. Thanks to those advanced results, a enough consumption of ascorbic acid can have a constructive impact in lots of areas of every day life.

1. It may possibly scale back the size of an ongoing chilly

It’s no coincidence that on the first signal of a chilly, ideas of shopping for oranges and ingesting tea with lemon come to thoughts. So with out considering for lengthy, you attempt to enhance your consumption of vitamin C and hope that it’ll lead the immune system military, thus stopping the outbreak of sickness. Nevertheless, can science additionally show that vitamin C in greater doses (200-2000 mg) can actually defeat the dangerous micro organism and viruses that need to make an amusement park out of your physique?

What does trendy science say in regards to the impact of vitamin C on colds?

• Sadly, the preventive results of vitamin C on the event of colds and flu are usually not supported by present research on the final inhabitants. [8]
• At greater doses (as much as 2000 mg), a discount in chilly length of 8-14% has been noticed. Nevertheless, this isn’t the case for individuals who begin taking vitamin C after the onset of the primary signs. [8]
• These research additionally discovered that individuals who took vitamin C often had milder chilly signs. [7]
• In athletes who have interaction in high-intensity actions (marathon runners), vitamin C supplementation led to a 50% discount within the danger of colds. After such intense train, there could also be a short lived weakening of immunity, so the significance of vitamin C is bigger right here. [7-8]

Vitamin C just isn’t a miracle that works as an impenetrable defend that reliably protects you from getting a chilly. However, common supplementation can shorten the time you spend fighting a chilly and different annoying signs. Nevertheless, you might really feel a fair better impact in case you are a busy athlete who trains at a excessive depth, for a number of hours at a time or a number of instances a day. It’s because strenuous exercises can weaken your immunity, rising your danger of growing colds and different respiratory diseases.

In case you are questioning what else may also help you increase your immunity, learn our article 15 Methods to Increase Your Immune System and Defend Your Well being.

2. Might scale back the chance of heart problems

Scientists grew to become extra within the impact of vitamin C on cardiovascular well being after they observed in research that individuals with hypertension, atherosclerosis or coronary heart illness have been linked to a deficiency of the substance. Due to additional research, they came upon that this isn’t a coincidence and {that a} enough consumption of vitamin C will be useful on this respect as effectively.

What’s behind the constructive impact on coronary heart and blood vessel operate?

• At the beginning are its antioxidant results. This has been confirmed, for instance, for the mobile enzyme (eNOS) and its cofactor tetrahydrobiopterin. These parts of blood vessels are very vulnerable to oxidative harm that might scale back their exercise and performance. Thus, vitamin C supplementation might assist preserve correct blood vessel operate even when oxidative stress is greater on account of these properties. [9]
• Vitamin C can even enhance the manufacturing of nitric oxide (NO), which is immediately associated to the dilation of blood vessels (vasoconstriction) and thus optimum blood move. [9]
• It’s also wanted for the breakdown (catabolism) of ldl cholesterol. Thus, vitamin C deficiency can result in ldl cholesterol deposition within the liver, which poses a danger of gallstones, atherosclerosis (hardening of the arteries) and different ailments of the cardiovascular system. [8]
• Plainly vitamin C supplementation can even result in a discount in blood stress in sufferers who’ve hypertension (hypertension). Nevertheless, extra concrete scientific proof is required to verify this impact. [10]

Wholesome fat are additionally necessary for coronary heart and blood vessel well being. In case you are all in favour of their results or their meals sources, you shouldn’t miss our article How Many Wholesome Fat to Eat? The Quantity of Omega 3 is Extra Vital Than Their Ratio to Omega 6.

You could be all in favour of these merchandise:

3. Promotes the upkeep of wholesome eyesight

As a rule, vitamin A, lutein or beta-carotene are related to wholesome eyes somewhat than vitamin C. Nevertheless, vitamin C has so much to supply on this respect.

How can vitamin C help your imaginative and prescient?

• Vitamin C is discovered immediately within the lens, the place it acts as pure safety towards UV radiation, which might trigger oxidative stress harm to the attention. Nevertheless, as you age, the quantity of this vitamin within the lens usually decreases, resulting in a better danger of cataracts. Ascorbic acid supplementation can due to this fact assist to take care of optimum ranges and thus protect its protecting results towards UV radiation. [11]
• In accordance with research, a better consumption of vitamin C may sluggish the worsening of age-related macular degeneration (AMD), an eye fixed illness additionally widespread in older age. Nevertheless, it really works finest when mixed with different vitamins. For instance, a combination of 500 mg of vitamin C with vitamin E, zinc and beta-carotene has been proven to work successfully in research. [12]

Vitamin C will be supplemented with a advanced containing vitamin A, B2, lutein, beta-carotene and different energetic components for max eye care. You may study extra about beta-carotene in our article Beta-Carotene – A Plant Supply of Vitamin A Not Just for the Eyes and Pores and skin.

What’s the function of vitamin C in wound therapeutic?

• Throughout wound therapeutic, the physique’s consumption of vitamin C might enhance. It performs a job in all phases of the method. [15]
• First, it’s wanted for the correct operate of neutrophils, or immune cells, which assist combat an infection.
• Then it’s concerned within the formation of connective tissue within the type of collagen, and at last within the correct formation of scar tissue.

That’s why it’s particularly necessary for sufferers after main surgical procedure to ensure they’ve sufficient vitamin C of their our bodies.

6. Contributes to the upkeep of wholesome joints

Everybody needs to get pleasure from pain-free motion for so long as attainable. That’s why it’s necessary to deal with your joints and provides them what they want. This implies, in the beginning, a wholesome degree of train, enough relaxation and a balanced food plan with all of the vitamins that assist preserve cartilage, the joints and different components of the musculoskeletal system in prime situation. This consists of vitamin C, which contributes to the traditional manufacturing of collagen for correct cartilage operate. This helps to maintain them sturdy and supple.

What else have research investigating the impact of ascorbic acid on the musculoskeletal system discovered?

• Helps defend cartilage cells (chondrocytes) from oxidative stress. By scavenging and neutralising free radicals, it might probably stop their accumulation, which is likely one of the causes of cartilage harm resulting in osteoporosis, osteoarthritis and different joint ailments. [16]
• Supplementation with vitamin C (200 mg/day) can scale back inflammatory exercise within the joints whereas stimulating the manufacturing of collagen and proteoglycans, that are additionally a part of cartilage. [16]
• Vitamin C has additionally confirmed to be part of the therapy for sufferers with osteoporosis. [17]

Thanks to those properties, vitamin C is a typical part of advanced joint diet dietary supplements. If you happen to need assistance selecting a particular joint diet, our article The best way to Choose the Final Joint Diet? might make it easier to.

7. Different attainable results

Vitamin C has an impact on the operate of the entire physique. Due to this fact, scientists are taking a look at different areas of human well being to see if supplementation is related for them as effectively.

• Impact on lowering most cancers danger: you could find research that present, for instance, that vitamin C from pure sources can work to stop lung and breast most cancers. Nevertheless, giant pooled research (meta-analyses) say that there’s not but sufficient proof to definitively verify this. [18-19]
• It may possibly scale back muscle soreness after a exercise: In accordance with some research, it could scale back the muscle soreness skilled after train (Delayed Onset Muscle Soreness – DOMS) on account of its antioxidant results. On the similar time, there are research that declare that this impact might have a unfavorable impact on muscle adaptation. That is wanted for muscle progress, energy and general athletic efficiency.
• Might scale back the chance of despair. Vitamin C may have antidepressant results. Nevertheless, the precise mechanism just isn’t but identified. [8]
• It may possibly combat the indicators of ageing: Due to its antioxidant results and its affect on collagen formation, it is usually labeled as an anti-ageing substance.

If you happen to’re questioning what else may also help decelerate the indicators of ageing, you could find out all of the necessities in our article Anti-Ageing and Wholesome Ageing: The best way to Take Care of Your Physique and Keep Wholesome and Youthful?

Uncover our bestsellers:

What can occur in case you are poor in vitamin C?

Now that now we have mentioned the advantages of a enough consumption of this substance, it’s time to reveal the dangers of a deficiency. The most important concern of ascorbic acid deficiency within the physique is undoubtedly scurvy. This severe illness can happen after only one month of no or low (<10 mg/day) vitamin C consumption. It’s manifested by fatigue, gingivitis, tooth loss, joint ache or poor wound therapeutic. Till the 18th century, this illness was deadly for a lot of sailors who sailed the seas for lengthy months. They have been solely saved by the invention that consuming citrus fruits and juices, that are a wealthy supply of vitamin C, helped towards scurvy. For the report, British sailors have been nicknamed “limeys” exactly as a result of they sucked on this citrus on their voyages. [20-21]

Indicators of vitamin C deficiency

Ascorbic acid deficiency could also be delicate at first. It’s not that you’ll instantly endure from scurvy. Because of the advanced impact of vitamin C on the physique, even signs of deficiency can manifest themselves all through the whole physique. [28, 30]

• tiredness
• decreased urge for food
• extra frequent colds or different diseases
• deterioration within the high quality of hair, nails and pores and skin
• impaired eyesight (blurred imaginative and prescient, dry eyes)
• slower wound therapeutic
• sore joints
• infected gums
• anaemia

Prevalence of vitamin C deficiency on the earth

These days, scurvy is thankfully a really uncommon illness, occurring at most in growing nations. For instance, vitamin C deficiency, which will be outlined as a drop in blood focus under 11.4 μmol/l, occurred in 7.1% of the US inhabitants between 2003 and 2004. Within the case of the inhabitants of northern India (over 60 years of age), it was as excessive as 73.9% between 2004 and 2006. Of their case, the principle causes have been in all probability insufficient diet and excessive tobacco consumption. [27]

Who’s most in danger for vitamin C deficiency?

• People who smoke: on account of greater oxidative stress, people who smoke are suggested to extend their vitamin C consumption by 35 mg per day above the really useful consumption. Nevertheless, people who find themselves ceaselessly uncovered to cigarette smoke (passive people who smoke) also needs to preserve a detailed eye on their vitamin C consumption.
• Individuals who have restricted selection of their food plan: a different food plan with loads of fruit and greens is often sufficient to cowl most individuals’s every day vitamin C consumption. Nevertheless, if some people don’t eat common sources of vitamin C, they danger growing a deficiency of this substance.
• Individuals with poor nutrient absorption: some individuals may expertise diminished absorption of vitamins from the gut. Along with digestive tract ailments, this could happen in most cancers sufferers.
• Newborns fed solely on boiled cow’s milk: up to now, breast milk or synthetic toddler components was changed by cow’s milk. This itself incorporates a small quantity of vitamin C, which will be additional diminished when reboiled.

Different danger elements for ascorbic acid deficiency embody excessive alcohol consumption, kind 1 diabetes, meals allergy symptoms or excessive iron consumption, which ends up in better excretion of vitamin C by the kidneys. [27]

The best way to complement vitamin C?

Even kindergarten kids may in all probability title the best-known sources of vitamin C. It’s orange, lemon, mandarines and different citrus fruits. However you could be stunned to know that peppers, cabbage or broccoli can go toe-to-toe with citrus fruits. For some individuals, nevertheless, even these recent fruits are usually not a serious supply of vitamin C. For instance, the Inuit, who dwell in circumstances the place they’re unable to develop as many vegatables and fruits. Even so, they don’t endure from a deficiency of this micronutrient, due to their frequent consumption of seafood, animals and fish, which additionally comprise vitamin C. [20]

1. Vitamin C in meals

Within the desk you’ll be able to see a number of the richest sources of vitamin C. Nevertheless, different widespread vegatables and fruits additionally comprise it, so there’s no want to start out searching for unique guavas or papayas straight away. As well as, it’s also possible to discover meals within the retailers which might be fortified with vitamin C. These are most frequently juices or cereals. [22]

Meals	Quantity of vitamin C per 100 g
Guava	228 mg
Blackcurrant	181 mg
Bell pepper	128 mg
Contemporary parsley	133 mg
Kiwi	93 mg
Broccoli	89 mg
Papaya	61 mg
Strawberries	59 mg
Oranges, lemons	53 mg
Cabbage	40 mg
Potatoes	23 mg
Savoy cabbage	18 mg

The best way to protect as a lot vitamin C in meals as attainable?

The vitamin C content material of those fruits varies in keeping with the time of harvest, transport and storage circumstances. Nevertheless, cooking additionally has an impact, as it’s warmth delicate and prolonged cooking may destroy it, so you will need to observe just a few primary guidelines to take care of most vitamin C. [23]

• Eat recent berries as quickly as attainable after buy. Keep away from extended storage.
• Fruit and greens must be eaten recent.
• Slice fruit and greens simply earlier than cooking.
• When cooking potatoes or broccoli, for instance, use as little water as attainable. Steaming can also be appropriate.
• Select the shortest attainable meals preparation, similar to brief stir-fries or blanching.

If you wish to study extra about how one can retailer recent and non-perishable meals at house, you shouldn’t miss out on our article The best way to Retailer Meals Correctly to Make It Final as Lengthy as Attainable. 

2. Dietary dietary supplements with vitamin C

Vitamin C dietary supplements are perfect for individuals who don’t eat plenty of fruit and greens, or who need to ensure that they get sufficient of this micronutrient throughout the winter months when recent produce is much less accessible.

• You may select from a number of varieties, similar to tablets, capsules, effervescent tablets, soluble powder, drops or sprays.
• You can too strive vitamin C derived from plant extracts of  BIO Camu Camu powder and BIO Acerola powder.
• Fruit flavoured chewable tablets are perfect for kids.
• The perfect-absorbed type thus far is liposomal vitamin C. In accordance with research, it might probably enhance the focus of vitamin C within the blood as much as twice as a lot as the standard type. [9]
• Vitamin C can also be typically mixed in dietary supplements with vitamin D3, ginger extract, or zinc, that are additionally antioxidants and help correct immune operate.
• It’s a vital ingredient in multivitamins, joint diet and skincare merchandise.

Vitamin C after coaching: Sure or no?

Taking vitamin C proper after a exercise might sound like an awesome concept. That is when the physique is battling oxidative stress brought on by train and immunity will be weakened, so it is smart to spice up it with this antioxidant. Nevertheless, in case you’re aiming for muscle progress and energy, you would possibly need to suppose once more.

It has been discovered {that a} sure degree of oxidative stress is fascinating to start with for the correct course of coaching adaptation, when muscle fibres are repaired and strengthened. We don’t but know the precise mechanism, however the outcomes of the present research recommend {that a} greater consumption of antioxidants after coaching might compromise your efficiency. Thus, it could be higher to shift your vitamin C consumption to earlier than or just a few hours after your exercise. [24]

In case you are questioning which post-workout vitamins are appropriate and can make it easier to recuperate, take a look at our article What to Eat After Coaching? The Greatest Meals and Dietary supplements for Bodybuilders and Endurance Athletes.

Really useful every day consumption of vitamin C

1. The European Meals Security Authority (EFSA) recommends the next values:

• for youngsters from 7 to 11 months: 20 mg/every day
• for youngsters from 1 to 17 years: regularly enhance in keeping with age and physique weight from 20 to 100 mg/every day for boys, 20-90 mg/every day for ladies
• grownup males: 90 mg/every day
• grownup females: 80 mg/every day
• pregnant and lactating girls: enhance baseline consumption by 60 mg/every day to 140 mg/every day. [25]

2. The Diet Society of the German-speaking Nations (DACH) makes the next suggestions:

• for youngsters from 0 to 4 years: 20 mg/every day
• for youngsters aged 4 to 7 years: 30 mg/every day
• for youngsters aged 7 to 10 years: 45 mg/every day
• for youngsters aged 10 to 13 years: 65 mg/every day
• for youngsters aged 13 to fifteen years: 85 mg/every day
• 15 to 19 years: 90 mg/every day for ladies, 105 mg/every day for boys
• grownup males: 110 mg/every day
• grownup girls: 95 mg/every day
• pregnant girls as much as the 4th month: 105 mg/every day after which again to 95 mg/every day
• breastfeeding girls: 125 mg/every day [26]

To attain these suggestions, it’s often enough to eat 400 g of greens and ideally 200 g of recent fruit per day. Greater doses of as much as 2000 mg/every day are really useful, particularly for efficiency athletes, to help immunity and scale back the length of colds. These individuals can even replenish vitamin C by dietary supplements. [8]

You will have observed up to now that top doses of over 2000 mg per day have been as soon as popularised by Nobel Prize winner Linus Pauling. He believed that by doing so, one may decelerate ageing, scale back the chance of catching a chilly or growing coronary heart illness or most cancers. Nevertheless, his claims have been refuted by trendy science many instances. [29]

What can occur after vitamin C overdose?

Vitamin C is water-soluble and doesn’t accumulate within the physique to any nice extent. Due to this fact, any extra is robotically excreted within the urine. Nevertheless, in case you exceed the every day dose of 2000 mg, which is the higher really useful restrict, it might probably trigger digestive issues. It’s because unabsorbed vitamin C is osmotically energetic and thus binds water within the digestive tract. [1]

Ultimate abstract: What’s vitamin C wanted for?

• It helps the correct operate of the nervous and immune techniques.
• Contributes to the upkeep of regular immune system operate throughout and after intense bodily train.
• It has a constructive impact on the psyche.
• It helps to scale back fatigue and exhaustion.
• It contributes to correct metabolic operate necessary for power manufacturing.
• It promotes correct collagen manufacturing for regular operate of the pores and skin, gums, enamel, blood vessels and cartilage.
• Contributes to the safety of cells from oxidative stress.
• Will increase iron absorption.
• Helps the regeneration of the diminished type of vitamin E.

What must you keep in mind?

After studying as we speak’s article, you already know that vitamin C is not solely wanted for a effectively functioning immune system. It additionally promotes the manufacturing of collagen, which is important for wholesome pores and skin, joints and wound therapeutic. Sources of vitamin C also needs to be often included in your food plan for its antioxidant results or its affect on power metabolism. If you happen to ceaselessly eat citrus fruits, kiwis, peppers, cabbage or broccoli, you in all probability don’t want to fret a couple of lack of this substance. When you’ve got hassle consuming sufficient sources of meals, dietary supplements might come in useful. You may select between capsules, soluble powder and even chewable tablets. However if you wish to guarantee most absorption, go for liposomal vitamin C.

Do you complement vitamin C or depend on getting it out of your food plan? If you happen to preferred this text, be sure you share it with your pals to allow them to study in regards to the significance of getting sufficient of this important vitamin.

Sources:

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[3] Vitamin C and Immune Perform. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

[4] Figueroa-Méndez, R., & Rivas-Arancibia, S. Vitamin C in Well being and Illness: Its Position within the Metabolism of Cells and Redox State within the Mind. – https://www.frontiersin.org/articles/10.3389/fphys.2015.00397

[5] Sim, M., Hong, S., Jung, S., Kim, J.-S., Goo, Y.-T., Chun, W. Y., & Shin, D.-M. Vitamin C supplementation promotes psychological vitality in wholesome younger adults: Outcomes from a cross-sectional evaluation and a randomized, double-blind, placebo-controlled trial. – https://doi.org/10.1007/s00394-021-02656-3

[6] Tardy, A.-L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. Nutritional vitamins and Minerals for Power, Fatigue and Cognition: A Narrative Overview of the Biochemical and Medical Proof. – https://doi.org/10.3390/nu12010228

[7] Frequent colds: Does vitamin C preserve you wholesome? – https://www.ncbi.nlm.nih.gov/books/NBK279544/

[8] Look at. Analysis Breakdown on Vitamin C. – https://look at.com/dietary supplements/vitamin-c/analysis/#KJmmVJ7-inflammation-and-immunology

[9] Morelli, M. B., Gambardella, J., Castellanos, V., Trimarco, V., & Santulli, G. Vitamin C and Cardiovascular Illness: An Replace. – https://doi.org/10.3390/antiox9121227

[10] Guan, Y., Dai, P., & Wang, H. Results of vitamin C supplementation on important hypertension: A scientific assessment and meta-analysis. – https://doi.org/10.1097/MD.0000000000019274

[11] Lim, J. C., Caballero Arredondo, M., Braakhuis, A. J., & Donaldson, P. J. Vitamin C and the Lens: New Insights into Delaying the Onset of Cataract. – https://doi.org/10.3390/nu12103142

[12] Vitamin C and Macular Well being. – https://study.eyecheck.com/article/vitamin-c-and-macular-health

[13] Pullar, J. M., Carr, A. C., & Vissers, M. C. M. The Roles of Vitamin C in Pores and skin Well being. – https://doi.org/10.3390/nu9080866

[14] MSHS, N. N., MD, & MD, P. P. Why is topical vitamin C necessary for pores and skin well being? – https://www.well being.harvard.edu/weblog/why-is-topical-vitamin-c-important-for-skin-health-202111102635

[15] Moores, J. Vitamin C: A wound therapeutic perspective. – https://doi.org/10.12968/bjcn.2013.18.sup12.s6

[16] Dunlap, B., Patterson, G. T., Kumar, S., Vyavahare, S., Mishra, S., Isales, C., & Fulzele, S. Vitamin C supplementation for the therapy of osteoarthritis: Views on the previous, current, and future. – https://doi.org/10.1177/20406223211047026

[17] Ripani, U., Manzarbeitia-Arroba, P., Guijarro-Leo, S., Urrutia-Graña, J., & De Masi-De Luca, A. Vitamin C Might Assist to Cut back the Knee’s Arthritic Signs. Outcomes Evaluation of Nutriceutical Remedy. – https://doi.org/10.5455/medarh.2019.73.173-177

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[20] Mayntz, M. How A lot Do You Actually Know About That Vitamin C Tablet? – https://www.lovetoknowhealth.com/diet-and-nutrition/interesting-facts-about-vitamin-c

[21] Devaki, S. J., Raveendran, R. L., Devaki, S. J., & Raveendran, R. L. Vitamin C: Sources, Features, Sensing and Evaluation. – https://doi.org/10.5772/intechopen.70162

[22] FoodData Central. – https://fdc.nal.usda.gov/fdc-app.html#/

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[24] Vitamin C and E supplementation might hinder energy coaching—Look at. – https://look at.com/deep-dives/vitamin-c-and-e-supplementation-may-hinder-strength-training/

[25] EFSA.Scientific Opinion on Dietary Reference Values for vitamin – https://www.efsa.europa.eu/en/efsajournal/pub/3418

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[27] NCBI Bookshelf. Vitamin C Deficiency. – https://www.ncbi.nlm.nih.gov/books/NBK493187/

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[30] Well being. How Do You Know if You Have Vitamin C Deficiency? – https://www.well being.com/vitamin-c-deficiency-symptoms-7568100