There are many types of vitamin C available on the market. Besides being used as medication, vitamin C is often consumed casually as a food item (refreshment or gift for children).
Does Vitamin C Beautify the Skin?
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| It is advisable to supplement vitamins through fruits (Photo: TTO) |
Collagen makes up 45% of the protein composition of skin, and vitamin C plays a catalytic role in collagen production. However, skin regeneration requires many other factors such as vitamins A, E, B, trace elements (sulfur, selenium, magnesium, iodine), fats, and proteins rich in collagen. All of these need to be supplied through food. High doses of vitamin C alone cannot beautify the skin.
When exposed to sunlight (during the day), under the influence of ultraviolet rays, epithelial cells secrete melanin, causing the skin to darken. It takes at least 80 days for the discolored epidermal cells to shed. There are cases of pathological skin darkening, such as in chronic kidney disease. In both instances, high doses of vitamin C cannot cure skin darkening. Some individuals inject high doses of vitamin C for prolonged periods (sometimes 2-3 months) in hopes of beautifying the skin and preventing darkening, which lacks scientific basis and may even be dangerous (leading to excess or allergic reactions to vitamin C).
Recent studies have shown that excessive vitamin C can disrupt the body’s inherent balance, leading to an “increased accumulation” of harmful double molecules. This accumulation plays a certain role in diseases such as cancer, rheumatoid arthritis, and atherosclerosis. More evidence is needed, but this is a concerning warning.
Main Indications for Vitamin C?
Vitamin C protects blood vessels. A deficiency can lead to easy bruising (bruising with minor impacts), bleeding gums, nosebleeds, and slow wound healing. Therefore, it is used to prevent and treat these bleeding conditions (scurvy).
Vitamin C is involved in many bodily functions, including energy production, immune function, detoxification, synthesis of neurotransmitters, and absorption of calcium and iron. It is used as a supplement (when dietary intake is insufficient) for pregnant and breastfeeding women (to enhance iron and calcium absorption for fetal and infant development, avoiding complications during childbirth) and for children during growth stages (to ensure proper development).
One of these applications is still debated: some believe it boosts immunity and advocate for high doses (1,000 mg or more), while others find that in clinical practice, it does not alter the course of bacterial or viral infections.
Adverse Effects of Excess Vitamin C
Regular use of vitamin C (such as effervescent tablets or lozenges) can lead to the body becoming accustomed to it, resulting in fatigue when not used.
High doses (1,000 mg daily) over extended periods can cause digestive disturbances (stomach irritation and diarrhea), lead to iron overload, reduce red blood cell durability, and impair the bacterial-killing capacity of white blood cells. In individuals lacking G6PD enzyme, hemolysis may also occur.
According to the FAO, the daily vitamin C requirement from infancy to age 3 is 25-30 mg, from ages 4-18 is 30-40 mg, and for adults, it averages 45 mg. It is essential to provide sufficient vitamin C through diet; if deficient, supplementation is necessary, but excessive intake should be avoided as it can lead to iron overload (as mentioned) and reduce the absorption of copper and nickel, causing slow bone development, deformities, and frequent conjunctivitis.
For pregnant women, the daily requirement for vitamin C is 50 mg, and for breastfeeding women, it is 70 mg. Adequate vitamin C must be provided in the diet; if deficient, supplementation is necessary, but excessive use should be avoided as it may lead to congenital disabilities in children.
The metabolic byproduct of vitamin C is oxalic acid, so continuous high doses can lead to kidney stones (calcium oxalate stones).
For these reasons, vitamin C should not be perceived as a supplement that can be taken without limits (especially for children and pregnant women). Cases that require high doses must be prescribed by a doctor and should only be taken for short periods.
Vitamin C can cause mild stimulation, making it difficult to sleep, so it should not be taken in the evening. Additionally, it may cause allergic reactions (injections are more likely to cause allergies). One of the causes of allergic reactions is its degradation and preservatives. It should not be used by those sensitive to the drug, and definitely not by those using discolored products.
