Vitamin C, also called ascorbic acid, is widely known for its immune-boosting capabilities. It helps to build bone by facilitating the production of collagen, abundantly found in the bone matrix.
But there’s a lesser-known benefit of Vitamin C that positively impacts your bones, your brain and the way you experience the world.
Today we’ll give you the evidence-backed facts on this seldom-mentioned but important function of Vitamin C.
Vitamin C: It Improves Your Mood
You may take Vitamin C to support your immune system and to ensure proper collagen production. But did you know that this Foundation Supplement also helps you to maintain a healthy neurochemical balance?
Vitamin C allows for the optimal production of serotonin, dopamine, and norepinephrine in the brain. These endogenously produced neurotransmitters enhance mood and help to stay positive and motivated.
In a study on the relationship between depression and Vitamin C, scientists in India found that depressed participants tended to have low Vitamin C levels, and they concluded that Vitamin C supplementation would have, “a positive effect in the treatment of these patients.”1
Here’s what they published about Vitamin C in the International Journal of Scientific Study.
Relevant Excerpt:
“Vitamin C acts as the cofactor for the enzyme dopamine-beta-hydroxylase to convert dopamine into norepinephrine, which plays an important role in the regulation of mood. Evidence for the involvement of norepinephrine in depression is abundant, and latest studies on neural pathways and mechanisms highlight the specific role of norepinephrine in this disorder.
Vitamin C is needed for the conversion of tyrosine into dopamine, norepinephrine and epinephrine. These are the neurotransmitters providing with both physical and motivational energy and feelings of reward and satisfaction. Vitamin C is needed to convert tryptophan, amino acid present in the animal proteins in the diet, into serotonin, major neurotransmitter of the brain.” 1
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This benefit of Vitamin C is especially valuable for Savers because of the link between depression and bone loss.
Synopsis
Vitamin C increases the production of neurochemicals that improve mood and combat depression.
Depression And Your Bones
Depression is a mental health problem that manifests in many forms. Common symptoms include loss of interest in activities that once brought pleasure, decreased energy, sleep disturbances or excessive sleep, difficulty concentrating, memory problems, appetite changes, persistent physical symptoms, increased irritability and anger, and thoughts of death or suicide.
Studies have shown that depression and feelings of low satisfaction are linked to bone loss and an increased risk of fracture.2
Further, research has shown that depression stimulates the sympathetic nervous system, which connects your bones and your brain. On activation, this system orders the adrenal glands to secrete norepinephrine. When there is too much of this hormone, as sometimes occurs in dangerous or stressful situations, anxiety, restlessness, and other symptoms can follow. Similar to the stress hormone cortisol, an extended exposure to high norepinephrine levels can lead to inflammation and bone loss.3
That gives the mood-enhancing, depression-relieving effects of Vitamin C one of its bone-building credentials.
Synopsis
Studies have linked depression to bone loss and increased fracture risk.
Antidepressant Drugs Increase Fracture Risk
Selective serotonin reuptake Inhibitors, or SSRIs, are antidepressant medications that work by moderating the reabsorption of the neurotransmitter serotonin. Well-known drugs such as Prozac, Zoloft, and Paxil are all SSRIs. A Canadian study observed that taking SSRIs doubled the risk of a fragility fracture in people over the age of 50.4
That’s because serotonin modulates the effects of parathyroid hormone and mechanical stimulation– two important components of the bone-building process. In essence, these drugs prevent bone formation.
That’s why non-pharmaceutical ways to reduce the effects of depression, including Vitamin C and exercise, are so critical for anyone battling osteoporosis.
Synopsis
Antidepressant drugs decrease new bone formation, increasing the likelihood of a fracture.
Vitamin C Doesn’t Stop There
Now you know how Vitamin C can support bone strength by improving mood and fighting depression. Here are some other benefits of this powerhouse vitamin.
- Vitamin C’s powerful antioxidant properties protect cells (including bone cells) from oxidative damage caused by free radicals5
- Vitamin C is essential for collagen production- helping your body produce new skin, cartilage, tendons, and bone.6
- Higher Vitamin C levels result in higher bone mineral density scores.7
- Vitamin C lowers mild to moderate high blood pressure
.8 - Vitamin C prevents colds and the flu by boosting immunity.9
- Vitamin C reduces inflammation by lowering inflammatory cytokines.10
- Vitamin C is necessary to maintain healthy skin
and it also reduces the effects of aging.11 - Vitamin C helps make exercise more effective, and recovery from exercise faster.5
- Vitamin C aids with weight loss and keeping off excess weight.12
- Vitamin C reduces the toxic load in the body- aiding your liver to function more efficiently.13
Synopsis
Vitamin C offers a wide range of general health and bone health benefits.
Make This Foundation Supplement A Priority
That’s a lot of positive effects from just one vitamin, and fortunately, it's easy to get. You can incorporate more Vitamin C into your diet by eating plenty of Foundation Foods that contain it, such as berries, citrus fruits, cantaloupe, cabbage, cauliflower, and drinking water with a squeeze of lemon.
The Save Institute also recommends supplementing with a minimum of 500 mg up to an ideal 2000 mg per day. That way you can be sure you’re reaping the rewards that this multi-tasking vitamin provides.
In short, Vitamin C is essential for preventing and reversing osteoporosis.
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References
1 Prerana Gupta, et al. “Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India.” International Journal of Scientific Study. January 2014. Vol 1, Issue 4. Web. https://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf
2 Bab IA, Yirmiya R. “Depression and bone mass.” Ann N Y Acad Sci. 2010 Mar;1192:170-5. Web: https://www.ncbi.nlm.nih.gov/pubmed/20392233
3 Rauma, PH, Koivumaa-Honkanen H, Williams LJ, Tuppurainen MT, Kroger HP, Honkanen RJ. “Life satisfaction and bone mineral density among postmenopausal women: cross-sectional and longitudinal associations.” Psychosom Med. 2014 Nov-Dec;76(9):709-15. Web: https://www.ncbi.nlm.nih.gov/pubmed/25373893
4 Richards J. Brent, et al. “Effect of Selective Serotonin Reuptake Inhibitors on the Risk of Fracture.” Arch Intern Med. 2007;167:188-194. Web. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/411551
5 Harri Hemilä “The effect of vitamin C on bronchoconstriction and respiratory symptoms caused by exercise: a review and statistical analysis.” Allergy Asthma Clin Immunol. 2014; 10(1): 58.
Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363347/
6 Rene Aguirre. “Inflammation in the Vascular Bed Importance of Vitamin C.” Pharmacol Ther. 2008 Jul; 119(1): 96–103. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2538426/
7 Chin KY, et al. “Vitamin C and Bone Health: Evidence from Cell, Animal and Human Studies.” Curr Drug Targets. 2018;19(5):439-450. Web.https://www.ncbi.nlm.nih.gov/pubmed/26343111
8 Mohammed S Ellulu, et al. “Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial.” Drug Des Devel Ther. 2015; 9: 3405–3412. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492638/
9 Carol S. Johnston, et al. “Vitamin C Supplementation Slightly Improves Physical Activity Levels and Reduces Cold Incidence in Men with Marginal Vitamin C Status: A Randomized Controlled Trial. ”Nutrients. 2014 Jul; 6(7): 2572–2583. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113757/
10 Grosso G. “Effects of vitamin C on health: a review of evidence.” Front Biosci (Landmark Ed). 2013 Jun 1;18:1017-29. Web. https://www.ncbi.nlm.nih.gov/pubmed/23747864
11 Duarte TL, et al. “Gene expression profiling reveals new protective roles for vitamin C in human skin cells.” Free Radic Biol Med. 2009 Jan 1;46(1):78-87. Web. https://www.ncbi.nlm.nih.gov/pubmed/18973801
12 Diego Fernando Garcia-Diaz, et al. “Vitamin C in the Treatment and/or Prevention of Obesity.” J Nutr Sci Vitaminol, 60, 367-379, 2014. Web. https://www.jstage.jst.go.jp/article/jnsv/60/6/60_367/_pdf
13 Guo W, et al. “Vitamin C intervention may lower the levels of persistent organic pollutants in blood of healthy women – A pilot study.” Food Chem Toxicol. 2016 Jun;92:197-204. Web. https://www.ncbi.nlm.nih.gov/pubmed/27090108
Hi i would like to purchase a actual handheld book of Bone Appetit and Densercise also it is possible to get that from you ?
I am 86 and benefit from Vit.C. However, 2 months ago my GP prescribed a 100mg aspirin to be taken daily because my pulse and BP readings were erratic and there was a risk of a stroke. Lately I am having pains in my bones, knees, upper and lower leg, ankles. The pain doesn’t last long but robs me of confidence that my bones will support me. Would the aspirin upset the acid alkaline balance in my system? If so, is there something to counteract it?
Thank you for sending the articles which I read weekly and try to follow. My GP wants me to take osteoporosis medication which I have refused. I tell her I am following your advice. I would appreciate your comment on the aspirin. I look forward to your reply. Berenice
If I take more than 1000mg of Vitamin C a day, I get loose bowels.
Is it because I have Osteoporosis ?
Very high doses of vitamin C have been linked to diarrhea for many years (I first read about it in the early 70’s). But what I read was that ~20,000 it was the threshold. Also, one builds a tolerance if one slowly increases dosage. Hope that’s useful to you.
Thank you so much for all of your very important and helpful information. I do have a question but it doesn’t have anything to do with Osteoporosis. Is there a way to stop or reverse Parkinson’s Disease.
Thank you, Kate
Is there a connection between finger nails
that have ridges (not smooth) and nails that
tend to break?
I would appreciate your expert opinion. Thank you. Norma.
I have often followed your advice and bought various supplements. Trouble is, some of them make me feel ill and I have to stop. I.e. magnesium. I have found out that it can interfere with my uptake of THYROXINE, which I have been taking for many years now. Even taking the the medicine and supplements at opposite ends of the day doesn’t help.
I hv read that ascorbic acid is as akin to VitaC as a roof is akin to a full house. Ascorbic Acid is stated to be nothing morethan one part of the VitaC molecule, and since synthetic VitaC supplements are always (?) Ascorbic Acid, the only way to get VitaC effectively is thro nutritional inputs, whereas supplements are a waste of time. I hv asked many well-read people abt this theory, and invariably the answer has been that they felt benefited by it, even in the very short-term as for a cold and cough. Could u comment on this theory, Vivian. Seems to make sense, and people feeling benefits from Ascorbic Acid supplements cld well be a proof of the placebo effect. Yr views please.
Hi Vivian
Could you please tell me which Calcium supplement you recommend? And where I can get it?
Thank you!!
Hello,
Any brand of vitamine C do you suggest?
I always took at least 1000 of c and sometimes more, then I read on Consumer Labs that those higher doses raised your risk of cataracts so when my eye doctor said he saw the start of them I thought maybe there was some truth in it and cut down. Sometimes these studies turn out to be wrong, has anyone heard anything different, Inwould like to go back to my higher doses.
I read, that too much vitamin C may increase the production of oxalic acid, hence the likelihood of kidney stones.
However, vitamin C was a vital point in glucose metabolism before humans lost the ability to synthesize from glucose (the third step from the 4 steps needed to make vitamin C from glucose is broken through a genetic defect present in all humans)
Since the body may burn over 100 grams of glucose per day, it is easy to understand the role of vitamin C.
Hi Luc,
Too much of any vitamin, especially for a prolonged period of time, is a recipe for imbalance, which can have a negative effect on your health. And that’s interesting about the genetic inability to synthesize Vitamin C in humans.
I recently started taking Vitamin C (True C) distributed by Nature City. The recommendation is one capsule a day, 125 mg, 139% daily value. Prior to that I was taking another brand of Vitamin C, one capsule of 500 mg. Should I increase the amount of capsules a day from Nature City? They claim their plant based Vitamin C is superior to other brands. Thanks for all your helpful articles about osteoporosis.
Hi Pat,
It’s likely that the supplement you’re taking has such low milligrams per dose because it’s readily absorbed; you simply may not need as much. But Vitamin C is a very “forgiving” vitamin that’s water-soluble, so you can easily excrete any excess. You could try taking two of your existing Vitamin C supplements instead of one, and see how that goes.