Vitamin C is essential for good health as we age and plays many important roles in the body, such as promoting the formation of essential collagen
Most of us probably only took vitamin C supplements when we were feeling unwell or on the verge of a cold or flu. And as the flu season approaches, you may already have stocked up for the winter.
However, some people don’t realize that as we get older, vitamin C supplements become even more important and more important than just helping fight the common cold.
“Vitamin C is essential for good health as we age and plays many important roles in the body, such as helping with immunity and promoting essential collagen production,” says Amy Goodson, M.D., MD, CSSD, LD, author of Sports. … Nutritional guide and member of our medical advisory board
Keep reading to learn more about how vitamin C supplementation can affect you after 50, and don’t forget to subscribe to our newsletter to receive daily recipes and food news in your inbox.
1 It acts as an antioxidant
According to Goodson, people over 50 can actually benefit from taking vitamin C supplements because of their antioxidant effects.
“Vitamin C acts as an antioxidant that helps strengthen your immune system and helps protect cells from free radicals, which are harmful molecules that can harm your body over time,” says Goodson.
Free radicals not only cause damage to your body’s cells, but as you age, your body becomes less effective at fighting free radicals. Therefore, providing adequate antioxidants from substances such as vitamin C is critical for healthy aging.
2 It can help reduce wrinkles
Goodson says vitamin C is also a great supplement that helps improve collagen production as we age.
“As you get older, your natural collagen production decreases, so consuming enough vitamin C can help,” says Goodson. “Some research suggests that a higher intake of vitamin C may be associated with a lower likelihood of wrinkles, dry skin, and improved skin appearance with aging.”
3. It can protect your eyes
While more research remains to be done on this topic, there is a growing body of research on the link between vitamin C and protection against age-related eye conditions such as cataracts and macular degeneration.
The Harvard School of Public Health says these results are promising, although research on vitamin C supplementation and cataract prevention in humans has yet to be conducted.
How to get enough vitamin C
So now that you know the benefits of taking vitamin C after age 50, how much should you get?
The Recommended Dietary Allowance for Vitamin C is approximately 90 milligrams for adult men and 75 mg for adult women.
It is also recommended not to exceed 2,000 milligrams of vitamin C per day, especially if you do not want an upset stomach or indigestion. This shouldn’t be a problem as most vitamin C supplements are 500 to 1000 milligrams per capsule. Consult your doctor before exceeding this amount.