VITAMIN C—GOOD BOTH INSIDE & OUTSIDE OF YOUR BODY
You need Vitamin C in your diet, whether through certain foods or through supplements. But you can also use topical Vitamin C to improve your skin health.
Back in 1970 Linus Pauling, winner of 2 Nobel Prizes, came out with his book Vitamin C and the Common Cold, where he encouraged people to consume 3,000 mg of vitamin C daily. After that, Vitamin C supplement sales skyrocketed, and many folks began drinking orange juice by the half gallon at the first sign of a cold. However, in following years, scientists repeatedly found that colds progress much the same way regardless of whether you down a giant jug of Minute Maid or not.
Yet, your body still needs Vitamin C. Here are excerpts from a November 2020 online article by the Mayo Clinic Staff, Vitamin C.
Overview
Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body’s healing process.
Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases. Vitamin C also helps your body absorb and store iron.
Because your body doesn’t produce vitamin C, you need to get it from your diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets.
Most people get enough vitamin C from a healthy diet. Vitamin C deficiency is more likely in people who:
- Smoke or are exposed to secondhand smoking
- Have certain gastrointestinal conditions or certain types of cancer
- Have a limited diet that doesn’t regularly include fruits and vegetables
Severe vitamin C deficiency can lead to a disease called scurvy, which causes anemia, bleeding gums, bruising and poor wound healing.
If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.
The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women.
Generally safe
Most people get enough vitamin C from a balanced diet. People who might be susceptible to vitamin C deficiency may benefit from the use of vitamin C supplements.
When taken at appropriate doses, oral vitamin C supplements are generally considered safe. Taking too much vitamin C can cause side effects, including:
- Nausea, vomiting and diarrhea
- Heartburn
- Stomach cramps or bloating
- Fatigue and sleepiness, or sometimes insomnia
- Headache
- Skin flushing
In some people, oral vitamin C supplements can cause kidney stones, especially when taken in high doses. Long-term use of oral vitamin C supplements over 2,000 milligrams a day increases the risk of significant side effects.
Tell your doctor that you’re taking vitamin C supplements before having any medical tests. High levels of vitamin C might interfere with the results of certain tests, such as stool tests for occult blood or glucose screening tests.
Many people also take Vitamin C topically
–to help reduce wrinkles on their face and neck. It also has been shown to help prevent sun damage. Here are excerpts from the November 10, 2021 Harvard University article by Neera Nathan, MD, MSHS and Payal Patel, MD Why is topical vitamin C important for skin health?
Topical vitamin C is a science-backed, dermatologist-favorite ingredient that may help slow early skin aging, prevent sun damage, and improve the appearance of wrinkles, dark spots, and acne. Free radicals can damage the skin, and applying topical vitamin C can combat free radicals and may improve the skin’s overall appearance.
Skin benefits of vitamin C
A few clinical studies have demonstrated that vitamin C can improve wrinkles. One study showed that daily use of a vitamin C formulation for at least three months improved the appearance of fine and coarse wrinkles of the face and neck, as well as improved overall skin texture and appearance.
Vitamin C may also help protect the skin from harmful ultraviolet rays when used in combination with a broad-spectrum sunscreen. Clinical studies have shown that combining vitamin C with other topical ingredients, namely ferulic acid and vitamin E, can diminish redness and help protect the skin from long-term damage caused by harmful sun rays.
Further, vitamin C can reduce the appearance of dark spots by blocking the production of pigment in our skin. In clinical trials, the majority of the participants applying topical vitamin C had improvement in their dark spots with very little irritation or side effects, but more studies are needed to confirm the brightening effects of vitamin C.
Where to find topical vitamin C and what to look for on the label
Vitamin C can be found in serums or other skincare products. Different formulations of vitamin C can alter its strength and effects in the skin. Consider purchasing vitamin C products from your dermatologist’s office or a verified online retailer, with a clinical formulation that contains an active form of vitamin C (for instance, L-ascorbic acid), has a strength of 10% to 20%, and a pH lower than 3.5, as this combination has been studied in clinical trials. This information can be obtained from the manufacturer’s website under the ingredients section.
Who shouldn’t use Vitamin C products?
Always read the ingredient list before purchasing a vitamin C product. If you have sensitivity or a known allergy to any of the ingredients, consider a patch test or consult your doctor before use. If you have acne-prone or oily skin, consider using a formulation that also fights oils, or contains ingredients like salicylic acid that fight breakouts.
How to use topical Vitamin C
During your morning skincare routine
- use a gentle cleanser
- apply a few drops of a vitamin C serum to the face and neck
- apply moisturizer and sunscreen.
You may experience a mild tingling sensation with the use of vitamin C. You may choose to begin applying it every other day, and if tolerated you may apply it daily. It may take up to three months of consistent use to see a noticeable improvement. If you experience substantial discomfort or irritation, please stop using vitamin C and consult with your physician.
Vitamin C does not replace the use of sunscreen or wearing sun-protective clothing. Be sure to use sunscreen daily, and limit sun exposure during peak hours.
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You don’t want to develop scurvy and you may want to slow early skin aging and prevent sun damage. Thus Vitamin C is great both inside and outside of your body.