Vitamin C is an one of the essential vitamin, meaning your body can’t produce this. Yet, it has many roles and has been linked to impressive and good health benefits.
It’s water-soluble and found in many fruits and vegetables and medicines, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, and spinach.
vitamin C daily doses is 75 mg for women and 90 mg for men.
While it’s commonly advised to take vitamin C from foods, many people turn to supplements to meet their needs, this is harmful for health.
Here are 7 scientifically proven benefits of taking a vitamin C supplement i give 7 benefits below this topic.

1. May reduce your risk of chronic disease



Vitamin C Benefits
Vitamin C is a powerful antioxidant that can strengthen your body’s natural and antioxidants boost the immune system. They do so many protecting cells from harmful molecules called radicals.
When free radicals accumulate and vitamin C can increase your blood antioxidant levels, they can promote a state known as oxidative stress, which has been attached to many chronic diseases.
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Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30% to 35%. Trusted Source

2. May help manage high blood pressure

Approximately one-third of  adults have high blood pressure, High blood pressure risk of heart disease, the leading cause of death globally. Trusted SourceHigh blood pressure puts you at risk of heart disease, the leading cause of death globally 
Vitamin C may help lower blood pressure in both with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels from the heart, which helped reduce blood pressure level.Trusted Source
Moreover, human studies of 28 human  taking a vitamin C supplement reduced blood pressure (maximum value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.8 mmHg and diastolic blood pressure by 1.6 mmHg, on averageTrusted Source
Moreover, people with high blood pressure should not relief on vitamin C alone for treatments.


3. May lower your risk of heart disease

Heart disease is increasing death worldwide. Many factors that increase the risk of heart disease, including high blood pressure, LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.Trusted Source
Vitamin C may help reduce risk factors, which may reduce heart disease risk with the help of vitamin C.
For example, case study 9 cases with a combined 293,000 participants found that after 10 years, people who took 700 mg of vitamin C daily had a 30% lower risk of heart disease, than who not take vitamin C.
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However, scientists were not sure, those people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet Trusted Source
Another analysis of 13 case studies looked effects of taking at least 550 mg of vitamin C daily on risk factors for heart disease. 
The analysis found that take vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.8 mg/dL. Trusted Source
In short, it seems that taking or consuming at least 550 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich food, then supplements may not additional heart health benefits.
4. May reduce blood uric acid levels and help prevent gout attacks
It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain Trusted Source
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least Trusted Source
Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk Trusted Source
Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placeboTrusted Source
While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed
5. Helps prevent iron deficiency
Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb Trusted Source
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% Trusted Source
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia Trusted Source
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels

6. Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infectionTrusted Source
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers 
Studies have also shown that taking vitamin C may shorten wound healing time Trusted Source24Trusted Source
What’s more, low vitamin C levels have been linked to poor health outcomes.
For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time Trusted Source

7. Protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of poor thinking and memory.
It affects over 35 million people worldwide and typically occurs among older adults Trusted Source
Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia Trusted Source
Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember Trusted SourTrusted Source
Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C Trusted SourceTrusted Source
Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you ageTrusted SourTrusted SourTrusted Source
Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system healthTrusted Source
FOODSUnproven clams about vitamin C
While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak evidence or no evidence at all.
Here are some unproven claims about vitamin C:
  • Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them 
  • Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer Trusted Source
  • Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harmTrusted SouTrusted SouTrusted Source
  • May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity Trusted Source