Vitamin C and Brain Health: Benefits, Side Effects, Dosage

What is Vitamin C?

To understand the more complex relationship between vitamin C and brain function, it is important to start at the beginning: what is vitamin C? Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and antioxidant that is critical to many bodily functions.*

According to the Mayo Clinic, the body needs vitamin C in order to form blood vessels, produce cartilage, and for the healthy function of muscles and bones. There are many natural foods that contain vitamin C including citrus fruits (oranges, lemons, grapefruits etc.), berries, broccoli, tomato, peppers, and more.

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Vitamin C and Brain Health

So what do vitamin C and brain health have to do with each other? The fact is that vitamin C benefits the brain by keeping neurotransmitters healthy and offsetting the effects of oxidative damage on brain cells.* Vitamin C and memory are also positively linked.

There are many aspects of the function of vitamin C as it pertains to brain health. Let’s take a look at some of the key points:

• High Mind Concentrations in the Brain- Our brains naturally contain a good amount of vitamin C. This has indicated that vitamin C is essential for brain function and when levels get too low, something needs to be done. Vitamin C and memory, for instance, share an important relationship.*
• Antioxidant Defense- Vitamin C is a type of antioxidant. Antioxidants neutralize free radical cells that can damage neurons and inhibit communication in the brain. Long-term antioxidant support may also limit your risk of developing neurodegenerative diseases.*
• Neurotransmitter Synthesis- One of the most established functions of vitamin C and brain health is the fact that it acts as a cofactor for many neurotransmitters, including dopamine and serotonin. This means that vitamin C may be important for regulating mood and outlook, along with dopamine and serotonin supplements.*
• Myelin Formation- Myelin acts as a sheath or protective layer around the nerves. Myelin ensures proper nerve impulse transmission. Vitamin C has been shown to regulate myelin production which means it can help nerve communication in the brain and body.*
• Neuronal Energy Metabolism- Amino acid synthesis is imperative for generating energy for neuronal function. So another way that vitamin C and brain function go hand-in-hand is by providing energy support to the neurons.*

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Broader Health Benefits of Vitamin C

Aside from vitamin C cognitive function benefits, this nutrient is important for other areas of human health. Let’s take a look at other ways vitamin C contributes to health:

1. Immune Support – Vitamin C provides support to key immune cells that allow the immune system as a whole to function. So it aids in the prevention of illnesses and infections.*
2. Collagen Production – Vitamin C is also important for mobility because it is needed for collagen production. Collagen is a protein that is used in the joints, muscles, tendons, blood vessels, and more.*
3. Iron Absorption – Iron absorption is important because iron helps prevent anemia. Studies have found that vitamin C is a “powerful enhancer of nonheme iron absorption.”
4. Wound Healing – Since vitamin C is needed for collagen and protein synthesis, it is also imperative for skin wound healing. In fact, Vitamin C may accelerate the wound healing process.*

Recommended Intake & Supplementation

By now, it’s obvious that vitamin C and brain health are indelibly linked. But you may be asking yourself, ‘how much vitamin C should I be getting every day?’ And how much vitamin C for memory? First, you should understand that the recommended intake of vitamin C is different for men and women:

• For Men: The Mayo Clinic suggests that adult males should ingest about 90 milligrams of vitamin C per day for optimal brain and body health and to prevent a vitamin deficiency. Vitamin C and brain health are foever linked so you should always strive for this daily dosage.*
• For Women – Women are recommended to intake about 75 milligrams of vitamin C per day. However, women should try 120 milligrams of vitamin C per day when they are pregnant.

So how can you get this daily recommended dosage of vitamin C? The best way to get vitamin C for brain health is simply by eating fruits and vegetables that contain vitamin C. Still, it can be very hard to track how much vitamin C you are actually getting this way.

That’s why supplementation is a viable option. Vitamin C supplementation will allow you to keep a more accurate gauge on how much vitamin C you are getting with each dose and in each day. And since vitamin C and brain function depend on each other, you should strive for a quality supplement.

It’s also important to remember that there is a recommended upper dosage limit for vitamin C. Most medical authorities indicate that you should get no more than 2000 milligrams of vitamin C per day.*

Potential Risks & Considerations

While vitamin C is a well-tolerated nutrient, there are some instances in which taking too much can be dangerous. Overconsumption of vitamin C involves ingesting more than 2000 milligrams per day.

Doing so can negate some of the beneficial vitamin C effects on brain function and cause health issues like kidney stones.

There are also some interaction concerns. For instance, you may want to limit your vitamin C intake if you are taking medications like warfarin or are undergoing chemotherapy.

It should also be noted that the link between vitamin C and brain function can increase your body’s absorption of aluminum if you are taking any medications that contain aluminum.

Vitamin C may also interact negatively with estrogen treatments, phosphate binders, protease inhibitors, statins, and niacin.*

Enhance Your Cognitive Health With Vitamin C!