The Role of Vitamin C in the Body

Vitamin C is a water-soluble vitamin, meaning your body doesn’t store it. You need to consume it regularly through food or supplements. It plays a vital role in:

• Supporting the immune system
• Producing collagen for skin, joints, and bones
• Synthesising neurotransmitters for brain function
• Enhancing iron absorption
• Acting as a powerful antioxidant to protect cells

Because it’s involved in so many processes, even a mild deficiency can affect your health.

Scientifically Proven Benefits of Vitamin C

1. Strengthens the Immune System

Vitamin C helps produce white blood cells that fight infections. It also protects these cells from damage and supports the skin’s barrier function. Studies show it may even shorten recovery time from illnesses and wounds.

Tip: Add vitamin-C-rich foods like kiwi, strawberries, lemons, and bell peppers to your daily meals. If you need a convenient boost, Helenvita Vitamin C Tablets are available in three refreshing flavours: orange, lemon, and pomegranate.

2. Supports Heart Health

Vitamin C may help lower blood pressure and reduce LDL (bad) cholesterol and triglyceride levels. Research shows that consuming at least 500–700 mg daily can reduce the risk of heart disease significantly.

Tip: A balanced diet rich in fruit and vegetables is key. Supplements can be a helpful addition, especially when dietary intake is inconsistent.

3. Improves Iron Absorption

Vitamin C helps convert plant-based iron into a form that’s easier for the body to absorb. This is especially useful for people who follow a vegetarian or vegan diet.

Tip: Pair iron-rich foods like lentils or spinach with lemon juice or oranges to boost absorption.

4. Reduces Uric Acid and Gout Risk

High uric acid levels can lead to painful gout attacks. Vitamin C has been shown to lower uric acid levels and reduce the risk of gout over time.

Tip: Regular intake of vitamin C — through food or supplementation, may help manage uric acid levels naturally.

5. Protects Brain Function

Oxidative stress and inflammation in the brain are linked to cognitive decline and dementia. Vitamin C, as a potent antioxidant, may help preserve memory and thinking skills as you age.

Tip: Consistency is key. Whether through fresh produce or a daily tablet, maintaining healthy vitamin C levels supports long-term brain health.

When and How to Take Vitamin C

You can take vitamin C at any time of day, with or without food. However, taking it with meals may reduce the chance of stomach upset due to its acidity. Common forms include:

• Ascorbic acid
• Ascorbic acid with bioflavonoids
• Liposomal vitamin C
• Calcium ascorbate

Helenvita Vitamin C Tablets are easy to take and gentle on the stomach, making them a great option for daily use. Just remember to store them in a cool, dark place to preserve their potency.

Best Food Sources of Vitamin C

While supplements are helpful, whole foods remain the best source of vitamin C. Some of the most vitamin-C-rich fruits include:

• Kakadu plums – up to 2,907 mg per 100g
• Acerola cherries – 1,650 mg in ½ cup
• Guavas
• Strawberries
• Oranges
• Lemons
• Kiwi fruit
• Blackcurrants
• Papayas

Tip: Aim to include a variety of colourful fruit and vegetables in your diet to naturally meet your vitamin C needs.

What Vitamin C Doesn’t Do

Despite its many benefits, vitamin C is not a cure-all. It does not prevent the common cold, although it may reduce its duration. Claims about cancer prevention, eye disease protection, and lead toxicity treatment lack strong scientific backing.

Bottom Line: Use vitamin C as part of a balanced health strategy, not a miracle fix.

 

FAQs

Which fruits have vitamin C?

Fruits rich in vitamin C include lemons, oranges, kiwis, strawberries, guavas, acerola cherries, blackcurrants, and Kakadu plums. These are excellent choices for boosting your daily intake naturally.

 

Does vitamin C speed up healing?

Yes. Vitamin C plays a key role in collagen production, which is essential for wound healing. It also supports immune function, helping the body recover faster from infections and injuries.

 

Is vitamin C good for low blood pressure?

Vitamin C may help lower high blood pressure, but it doesn’t raise low blood pressure. If you have hypotension, speak to a healthcare professional before using vitamin C supplements for cardiovascular support.

 

Is it harmful to take a lot of vitamin C?

Taking too much vitamin C, especially over 2,000 mg per day, can lead to side effects like stomach cramps, diarrhoea, and nausea. Stick to recommended doses unless advised otherwise by a healthcare provider.

 

How fast does vitamin C work?

Vitamin C begins working shortly after ingestion, especially in supporting immune function and iron absorption. However, noticeable effects like improved skin or reduced fatigue may take a few days to weeks, depending on your baseline levels.