Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for a wide range of physiological processes. Beyond preventing classical deficiency diseases such as scurvy, it contributes to antioxidant defence, immune function, collagen formation, and neurotransmitter synthesis. Scientific research continues to explore its broader role in health, including potential impacts on cardiovascular function, oxidative stress management, skin integrity, and neuroprotection. Understanding how vitamin C affects these processes is particularly relevant in modern diets, where fruit and vegetable consumption may be inadequate. Analysing the evidence allows individuals to make informed choices about nutrition and supplementation while supporting overall long-term health and resilience against chronic and acute conditions.What health conditions can vitamin C preventVitamin C is integral to multiple biological functions that can influence a variety of health outcomes. According to a comprehensive review published in Frontiers in Bioscience, sufficient vitamin C intake is linked with benefits for cardiovascular health, cancer prevention, immune support, connective tissue maintenance, and protection from oxidative stress. Its participation in enzymatic reactions, antioxidant mechanisms, and collagen formation underpins these effects, highlighting its central role in maintaining both structural and physiological resilience.Health issues vitamin C may help with:Cardiovascular disease and vascular functionImmune system support and infection managementCollagen synthesis, wound healing, and skin healthOxidative stress and inflammation-related chronic diseasesNeurodegenerative and cognitive healthVitamin C contributes to maintaining cardiovascular health primarily through its antioxidant activity and its influence on blood vessel function. It protects endothelial cells from oxidative damage and helps preserve the elasticity of arteries, supporting healthy circulation over time.How vitamin C helps cardiovascular health:Neutralises free radicals that can damage blood vessels and lipidsReduces oxidation of low-density lipoprotein (LDL) cholesterol, a key factor in atherosclerosisEnhances nitric oxide production, promoting vasodilation and healthy blood pressureSupports arterial elasticity, reducing stiffness in blood vesselsMitigates systemic inflammation, a contributor to cardiovascular disease progressionRegular consumption of vitamin C, particularly through fruits and vegetables, may complement other lifestyle strategies to maintain cardiovascular integrity and reduce risk factors associated with heart disease.Vitamin C plays a central role in the optimal functioning of the immune system, protecting cells and enhancing the body’s ability to respond to infections and environmental stressors.How vitamin C supports immunity:Stimulates the activity and proliferation of neutrophils, lymphocytes, and phagocytesProtects immune cells from oxidative damage during pathogen exposureSupports the skin and mucosal barrier, a first line of defenceModulates cytokine production, helping balance inflammatory responsesReduces the duration and severity of infections under conditions of stress or deficiencyAdequate intake ensures that immune cells maintain sufficient ascorbate levels to respond effectively, improving resilience to both routine and extraordinary physiological challenges.3. Collagen synthesis, wound healing, and skin healthVitamin C is a necessary cofactor in the enzymatic reactions that stabilise and cross-link collagen, the main structural protein in connective tissue, skin, bones, and blood vessels.How vitamin C supports tissue repair and skin health:Promotes hydroxylation of proline and lysine during collagen formationEnhances wound closure and tissue regeneration after injuryMaintains skin elasticity and structural integritySupports gum health, reducing bleeding and susceptibility to periodontal issuesProtects skin from oxidative stress caused by UV exposure and environmental pollutantsThrough these mechanisms, vitamin C contributes directly to tissue resilience, faster recovery from injuries, and overall structural support throughout the body.4. Oxidative stress and chronic diseaseChronic oxidative stress contributes to many conditions, including cardiovascular disease, neurodegeneration, and inflammatory disorders. Vitamin C, as a water-soluble antioxidant, neutralises reactive oxygen species, helping reduce cellular damage.How vitamin C mitigates oxidative stress:Scavenges free radicals to prevent damage to DNA, proteins, and lipidsRegenerates other antioxidants, such as vitamin EModulates inflammatory signalling pathways to maintain homeostasisProtects endothelial function, supporting cardiovascular healthReduces biomarkers associated with chronic disease progressionEnsuring sufficient vitamin C intake allows the body to buffer oxidative damage from both metabolism and environmental exposures, potentially reducing long-term disease risk.5. Neurodegenerative and cognitive healthVitamin C also has a role in brain health and may influence cognitive function during ageing.How vitamin C supports brain and cognitive health:Acts as a cofactor in neurotransmitter synthesis, including norepinephrineProtects neurons from oxidative stressSupports myelin formation and efficient neuronal signallingMay help reduce risk factors associated with cognitive decline in older adultsEnhances neuroprotection through antioxidant and anti-inflammatory mechanismsSufficient vitamin C status is therefore relevant for maintaining neurological function and potentially delaying age-related cognitive impairment.How can vitamin C be safely incorporated into your diet?Vitamin C is generally considered safe because excess is excreted in urine. Recommended dietary allowances for adults are approximately 75 mg per day for women and 90 mg per day for men, with higher requirements for smokers and individuals under physiological stress. The tolerable upper intake level is set at 2,000 mg per day, beyond which gastrointestinal discomfort or kidney stone formation may occur in susceptible individuals.Safe intake and dosage of vitamin C:Prioritise vitamin C from fruits and vegetablesUse supplements only if dietary intake is insufficientAvoid exceeding 2,000 mg per day without medical supervisionDivide doses throughout the day for improved absorptionMonitor for gastrointestinal symptoms during high-dose intakeCombine with a balanced diet for optimal nutrient synergyDisclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also Read | Health risks of taking too much turmeric: Hidden dangers for your liver, heart, digestion and iron levels
