Most people are familiar with vitamin C as one of the go-to nutrients for immune support. It's also often associated with helping to shorten the duration of colds, aiding iron absorption and acting as a general antioxidant. But beyond these well known roles, vitamin C performs a host of other vital functions in the body, some of which are rarely discussed.
As a nutritional therapist, I like to dig deeper into the nuances of how nutrients like vitamin C affect everything from our mental health to our skin barrier. So here are six often-overlooked benefits of this wonderful vitamin:
1. Supports Neurotransmitter Production
Vitamin C is essential for the synthesis of several neurotransmitters, including dopamine, norepinephrine and serotonin, all of which have profound effects on mood, motivation, focus and sleep. It acts as a co-factor for enzymes involved in converting precursors like tyrosine and tryptophan into these key signalling molecules.
Low levels of vitamin C have been linked to increased fatigue, brain fog and even symptoms of depression. Optimal intake can support more balanced brain chemistry and mental clarity.
2. Strengthens the Skin Barrier (From the Inside Out)
Vitamin C is a critical co-factor in collagen synthesis, which is fairly well-known. But what’s less appreciated is how this affects the skin barrier itself. Collagen isn’t just about elasticity and plumpness, it forms the underlying scaffold of the skin, supporting its integrity and resilience. Vitamin C also plays a direct role in skin repair and wound healing too of course.
Additionally, vitamin C reduces transepidermal water loss (TEWL), helping the skin retain moisture and maintain its barrier function, which is particularly important in inflammatory conditions like eczema or rosacea. When your skin barrier is strong, it's better able to protect against environmental pollutants, allergens and pathogens.
3. Supports Iron Absorption, Transport and Safe Utilisation
It’s fairly common knowledge that vitamin C enhances iron absorption, particularly non-heme iron from plant-based sources. But beyond that, it plays a key role in how iron is used and moved around the body. Vitamin C helps mobilise iron from storage (ferritin) and supports its incorporation into haemoglobin, making it available for essential tasks like oxygen transport. If iron isn’t properly utilised or bound to the right proteins, it can linger in the bloodstream as free iron, a reactive form that contributes to oxidative stress and tissue damage.
4. Regenerates Other Antioxidants
Vitamin C doesn’t just work as an antioxidant in isolation, it regenerates other key antioxidants like vitamin E and glutathione, amplifying the body’s defence against oxidative stress. This antioxidant recycling capacity makes it invaluable in reducing cellular damage over time.
By supporting this antioxidant network, vitamin C contributes to slowing down signs of ageing, reducing inflammation and protecting organs such as the liver and brain from chronic oxidative wear and tear.
5. Reduces Histamine Levels
Histamine intolerance often flies under the radar, yet it can cause a wide range of symptoms such as headaches, hives, sinus issues and digestive discomfort, to name a few. Vitamin C helps break down histamine via enzymatic pathways, particularly by boosting diamine oxidase (DAO) activity.
For people with a tendency towards histamine overload, increasing vitamin C intake may offer noticeable relief, especially during allergy season or in response to histamine-rich foods.
6. Supports Adrenal Function and Stress Resilience
The adrenal glands store some of the highest concentrations of vitamin C in the body. It’s needed for the production of cortisol and other adrenal hormones that regulate our stress response. During periods of chronic stress, vitamin C is rapidly depleted.
Supporting adrenal function with adequate vitamin C can help modulate cortisol levels, reduce feelings of burnout, and enhance overall resilience, both physically and emotionally.
While Vitamin C is definitely still considered an essential for the cold-season, you can probably see now its benefits reach far wider and deeper. From skin integrity to neurotransmitter balance, this nutrient quietly plays a pivotal role in many of the body's most important systems.
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