We have known ascorbic acid since childhood, but still many do not know all the intricacies of its use, and even all the benefits. In our review - why vitamin C is important for women, instructions for use by adults, as well as a list of foods and medicines with which it cannot be combined.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in maintaining health. It is not produced in the human body, so it is an essential nutrient. It can enter the human body with food or by ingestion of biologically active additives (BAA) or drugs.
Vitamin C:what is useful for
Ascorbic acid performs many important functions, including:
- Immune System Support: Helps strengthen the immune system by increasing the production of white blood cells needed to fight infections.
- Antioxidant: Helps protect cells from free radical damage, unstable molecules that can cause oxidative stress and lead to chronic disease.
- Collagen Production: Necessary for the production of collagen , a protein that gives structure to bones, skin, tendons, and other tissues.
- Iron absorption: promotes better absorption of iron from plant foods.
A lack of vitamin C can lead to a condition called scurvy. It is characterized by symptoms such as fatigue, muscle weakness, joint and muscle pain, and bruising at the slightest injury.
Benefits of Vitamin C for Women
1. Relieves stress
Stress can be caused by excess free radicals. These are highly reactive oxygen species that cause an inflammatory response that raises cortisol levels and blood pressure. Ascorbic acid plays an important role in reducing markers of stress and anxiety by lowering heart rate and blood pressure.
2. Relieves PMS
Many painful and negative symptoms are associated with PMS, such as menstrual cramps, headaches, breast tenderness, bloating, and mood swings. While these symptoms may be common, they are not normal. One of the benefits of vitamin C for women is that it can help reduce these symptoms by increasing progesterone levels. Many cases of PMS are due to high levels of estrogen causing discomfort, and as a result, progesterone levels become too low. Vitamin C has been proven to lower these high estrogen levels and ease PMS.
3. Reduces anxiety
About 20% of the population experience regular anxiety . Anxiety is a feeling of fear, anxiety, or awkwardness. This may be due to stressors in life, or we may experience a general sense of anxiety. Anxiety can be a symptom of stress or something that happens as a result of stress. Ascorbic acid can significantly reduce heart rate and anxiety levels. The mechanisms of this result are due to the high content of antioxidants in the substance.
4. Increases Progesterone Levels
Progesterone is an important hormone that regulates the process of ovulation for pregnancy. Maintaining healthy progesterone levels is important for overall hormonal health. The study found that vitamin C was associated with higher progesterone levels in premenopausal women, when they were usually low. This is important because as women age and enter the premenopausal phase, progesterone levels naturally decline as fertility declines. Also, those who take ascorbic acid are more likely to become pregnant.
5. Reduces Heavy Periods
Excessive bleeding is characterized by a period lasting more than 7 days, the loss of more than 80 ml of blood per cycle, the change of tampons or pads every hour or two. Abundant periods are caused by polyps, which occur with increased tissue growth in the endometrial cavity. The function of estrogen is to build up the endometrial wall for menstruation, so heavy menstrual bleeding is often caused by estrogen dominance. Because vitamin C can lower high estrogen levels and increase progesterone levels, it can improve your periods and make them more manageable.
6. Removes hormonal skin rashes
Ascorbic acid is very beneficial for immune function and has antioxidant properties, which is why it is one of the foods to treat hormonal acne. Oxidative stress creates the nuclear transcription factor kappa B (NF-kB), which contributes to the inflammatory response as well as skin aging. Vitamin C is able to inhibit NF-kB, creating an anti-inflammatory response, which reduces the chances of acne.
Contraindications and side effects
Like any substance, vitamin C has benefits and harms.
It is contraindicated:
- with individual intolerance, allergies
It is not recommended to use it in large quantities with:
- increased blood clotting
- thrombophlebitis and a tendency to thrombosis
- diabetes
- pathologies accompanied by high blood sugar.
When using too high dosages, side effects are possible: heartburn, diarrhea, nausea, flatulence, spasms, frequent urination, sleep disturbances, irritability, hypoglycemia (lowering blood sugar levels).
Vitamin C:how much can you take
The recommended daily intake of vitamin C for adults is 65-90 mg per day (with stress, physical education, gastritis, smoking, the need for the vitamin increases, and the doctor can choose the right dose). It can be found in a variety of foods, including citrus fruits (such as oranges and lemons), berries, melons, bell peppers, tomatoes, and leafy greens. The highest content of vitamin C is found in sauerkraut.
How to take vitamin C correctly
There are several foods and substances that can interfere with absorption:
- Some iron supplements: Although iron is better absorbed in the presence of vitamin C, some iron supplements can not work well with it, so a doctor can help you figure this out.
- Calcium- Rich Foods and Calcium Supplements: High intake of calcium -rich foods such as dairy products and calcium supplements will reduce absorption.
- Alcohol: Drinking alcohol can impair absorption and increase excretion from the body.
- Smoking: Smoking can decrease the amount of the vitamin in the body and increase its excretion.
- Antacids: These preparations containing aluminum hydroxide or calcium carbonate can also reduce the absorption of vitamin C. They are familiar to many as white suspensions taken for heartburn.
- Aspirin: Long-term use of aspirin can increase the excretion of a beneficial substance and reduce its concentration in the body.
- Oral (estrogen-containing) contraceptives: Contraceptives containing estrogen can reduce absorption.
- Steroids: Corticosteroids can increase the excretion of the substance and reduce its concentration in the body. These drugs are used to treat systemic diseases, pain, and allergic reactions.
- Chemotherapy: Some chemotherapy drugs can interfere with absorption.
- Barbiturates: Barbiturates, such as phenobarbital, can increase the excretion of ascorbic acid and reduce its concentration in the body. These drugs are part of, for example, cardiac drugs.
Absorption and interactions of vitamin C may also depend on individual causes (eg, genetics) as well as the dietary habits of the patient. For better absorption of the vitamin, it is recommended to adhere to a balanced diet and limit the use of substances that may interfere with its absorption. However, the latter is always best discussed with your doctor.
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