Ascorbic acid is another name for vitamin C. Vitamin C is a necessary substance for the body because it is involved in many physiological activities. As a water-soluble vitamin, the body is unable to synthesize it naturally, therefore, vitamin C must be received from diet or supplements. This article will examine the nature of vitamin C, its health advantages, the recommended dosage, any possible drug interactions, and side effects, and the responsible use of this dietary supplement for people looking to get better sleep. The chemistry of vitamin C and the physiological basis for its impact on the body and brain will also be covered in scientific detail.
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Nature of Vitamin C
As mentioned, vitamin C is included in a wide variety of foods, including bell peppers, broccoli, tomatoes, strawberries, kiwis, and citrus fruits. It is a strong antioxidant that helps the body fight against oxidative stress, which has been linked to a range of chronic diseases. Additionally, vitamin C has an effect on the absorption of iron, collagen synthesis, and immune system function. Hence, its health benefits, the chemistry of vitamin C, and the physiological underpinnings of its effects on the body and brain will be discussed in depth.
Health Benefits of Vitamin C
Many health advantages of vitamin C include:
1. Immune System Support: White blood cells are produced in part by vitamin C. Hence, vitamin C has been demonstrated to improve immune function and shorten the length and intensity of cold symptoms.
2. Antioxidant Function: Vitamin C is a powerful antioxidant that aids in preventing oxidative stress on the body. Many chronic diseases, such as cancer, cardiovascular disease, and neurological diseases, have been related to oxidative stress.
3. Collagen Production: Collagen is a crucial protein for the construction and operation of many tissues, including skin, bones, and blood vessels. Vitamin C is involved in collagen synthesis. Lack of vitamin C can cause scurvy, a condition which can cause anemia, general weakness, poor wound healing, etc.
4. Iron Absorption: The non-heme iron found in plant-based diets is better absorbed by the body when vitamin C is present. Hemoglobin is a type of protein that delivers oxygen in the blood. It is made with iron and hence vitamin C levels are necessary for its production. A lack of vitamin C can cause anemia, which is defined by low hemoglobin levels.
5. Neurotransmitter Synthesis: The biosynthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine involves vitamin C. These neurotransmitters are essential for controlling mood, thinking, and stress response.
Chemistry of Vitamin C
Ascorbic acid, also known as vitamin C, is a six-carbon lactone with the chemical formula C6H8O6. Ascorbic acid has a side chain containing a hydroxyl group and an enediol group as well as a five-membered dihydro furanone ring. The antioxidant effects of vitamin C are due to the enediol group.
When ascorbic acid is subjected to oxidation, dehydroascorbic acid can be reduced back to ascorbic acid. Vitamin C’s antioxidant properties are due to this reversible redox process, which can contribute electrons to eliminate free radicals and other reactive oxygen species. Ascorbic acid is a crucial component for maintaining cellular health and shielding the body from oxidative stress due to its antioxidant effects.
Ascorbic acid is a crystalline powder that is soluble in water and ranges in color from white to pale yellow in nature. Although it can decay when exposed to light, heat, or alkaline environments, it is generally stable in its solid state. Vitamin C is frequently combined with stabilizers, like salts or esters, to create ascorbate derivatives like sodium ascorbate and ascorbyl palmitate, which boost the stability of Vitamin C in food products and supplements.
Physiological Mechanism of Action of Vitamin C on Sleep Quality
Uncertainty surrounds the precise physiological mechanism by which vitamin C affects sleep. Yet, a number of variables and processes might be involved in how it might promote sleep.
Sleep-wake cycles may be regulated by vitamin C due to its role in the production of neurotransmitters including serotonin and norepinephrine. Norepinephrine is involved in stress response and arousal, while serotonin is a precursor to melatonin, a hormone that controls the sleep-wake cycle.
Antioxidant qualities of vitamin C may also improve sleep quality by lowering oxidative stress in the brain. A sufficient amount of antioxidants, such as vitamin C, can help maintain cellular integrity, improve sleep quality, and reduce nocturnal awakenings. Oxidative stress has been linked to sleep disturbances.
Optimal Dosage of Vitamin C
The ideal vitamin C dosage varies with age, sex, and health state. For adults, the recommended daily allowance (RDA) for vitamin C is 75–90 mg. Higher vitamin C dosages, however, may be advantageous for some people, including smokers, athletes, and those with chronic illnesses. The daily maximum tolerated intake (UL) for vitamin C is 2,000 mg. If you take more than this, you risk experiencing negative side effects like diarrhea, nausea, and cramps.
Side Effects of Vitamin CHigh dosages of vitamin C, however, may result in negative effects like:
1. Digestive Distress: High doses of vitamin C can result in stomach cramps, nausea, and diarrhea.
2. Kidney Stones: People who have a history of kidney stones are more likely to develop kidney stones when taking high doses of vitamin C.
3. Iron Overload: People with hemochromatosis, a genetic disorder that causes excessive iron absorption, may experience iron overload if they consume high doses of vitamin C, which increases iron absorption.
4. Interference with Medical Tests: Vitamin C in high amounts can impede medical tests that gauge blood sugar or uric acid levels.
Potential Substance Interactions with Vitamin C
Some prescription drugs or dietary supplements, including:
1. Anticoagulants: Warfarin and other anticoagulant drugs may work better when vitamin C is present, raising the risk of bleeding.
2. Chemotherapy: Certain chemotherapy medications, including doxorubicin and etoposide, may not work as well when vitamin C is present.
3. Oral contraceptives: Vitamin C may speed up the body’s removal of oral contraceptives, decreasing their efficacy.
4. Iron supplements: Certain people may be more at risk for iron excess if they combine vitamin C with iron supplementation.
Best Responsible Use of Vitamin C for Sleep Improvement
Due to its role in the production of neurotransmitters and its antioxidant qualities, vitamin C may offer advantages for sleep. Getting vitamin C from food sources or supplements in the recommended doses is the most responsible way to improve sleep. An item sold by Brain Luxury called Delta Brain Luxury is a highly bioavailable and synergistic combination of Vitamin C and other nutrients that may enhance the quality of your sleep. Although the ideal vitamin C dosage for improving sleep is yet unknown, doctors advise consuming 500–1000 mg daily. Before using vitamin C supplements, it is imperative to speak with a healthcare provider, especially if you have a pre-existing medical condition, or are on medicine, or other supplements.
Vitamin C: Conclusion
Vitamin C is a vital nutrient known for its powerful antioxidant properties and role in supporting immune function. Hence, the norm of taking vitamin C supplements is when you feel a bit weary or you feel like you are going to get a cold. Aside from building your immune system, vitamin C acts by aiding in the synthesis of collagen, which is essential for healthy skin, bones, and connective tissues.
Vitamin C also enhances the absorption of iron from plant-based foods and can help reduce the duration and severity of common colds. It is always best to obtain this nutrient from a balanced diet rich in fruits and vegetables. However, vitamin C supplement offers a great choice for making up insufficient intake of vitamin C in poorly fitted diets. But, do make sure that you consume in moderation because excessive intake of vitamin C supplements can lead to gastrointestinal discomfort and kidney stones.
References:
- Otocka-Kmiecik, A., & Król, A. (2020). The role of vitamin C in two distinct physiological states: physical activity and sleep. Retrieved from: Nutrients, 12(12), 3908.
- Black, D. (2021). P011 Effect size of vitamin-C on indices of sleep-quality, fatigue, endothelial-function, circulating HIF-1alpha and patient mortality: a systematic review. Retrieved from: Sleep Advances, 2(Supplement_1), A25.
- Gordji-Nejad, A., Matusch, A., Kleedörfer, S., Patel, H. J., Drzezga, A., Elmenhorst, D., Binkofski, F., & Bauer, A. (2024b). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Retrieved from: Scientific Reports, 14(1).
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
