7 Benefits of Vitamin C for Women
Vitamin C is an essential water-soluble vitamin. Due to this, we must consume it through our dietary intake. High food sources include citrus fruits, strawberries, kiwi, bell peppers, and broccoli. There are many benefits of vitamin C for women, so it is crucial to consume enough of it and supplement only if necessary.
Here are 7 benefits of vitamin C for women:
1. Stress relief
Stress relief is one of the benefits of vitamin C for women. Vitamin C is very potent in citrus fruits and is known for its antioxidant effects on free radicals. Stress can be caused by having too many free radicals. These free radicals are highly reactive oxygen species (ROS) that cause an inflammatory response that kicks on cortisol levels and increases blood pressure. Antioxidants fight these ROS in the body which help to decrease stress levels. One study found vitamin C to be important in the mitigation of stress and anxiety markers by decreasing heart rate and blood pressure.
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2. PMS relief
PMS or premenstrual syndrome relief is another one of the benefits of vitamin C for women. Many painful and negative symptoms are associated with PMS like period cramps, headaches, tender breasts, bloating, and mood swings. Though these symptoms may be common, they are not normal. One of the benefits of vitamin c for women is that it can help to reduce these symptoms by increasing progesterone levels. Many cases of PMS originate from high estrogen levels causing the symptoms and as a result, progesterone levels are far too low. Luckily vitamin C has been shown to reduce these high estrogen levels and have PMS relief.
3. Anxiety relief
Anxiety relief is another one of the benefits of vitamin C for women. Anxiety is very common in the US coming in at about 20% of the population dealing with it. Anxiety is the feeling of fear, worry, or unease. It can be tied to stressors in our life, or we can feel generalized feelings of anxiety. Anxiety can be a symptom of stress or something that happens as a result of stress. One study found that vitamin C supplementation can significantly reduce heart rate and anxiety levels more than the placebo group. Mechanisms for this result come from the high amount of antioxidants in the vitamin which can fight free radicals and inflammation.
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4. Increase Progesterone
Increasing progesterone is another one of the benefits of vitamin C for women. Progesterone is an important hormone that allows us to ovulated for pregnancy. Maintaining healthy levels of progesterone is very important for overall hormone health. A study found that vitamin C was associated with higher progesterone levels in perimenopausal women when they were typically low. This is important because as women age and enter the perimenopausal phase, progesterone levels naturally decline as fertility decreases. Additionally, another study found that pregnancy rates increased and progesterone levels increased in those who supplemented with vitamin C and had luteal phase defect (shortened luteal phase).
5. Reduce Heavy Periods
Reducing heavy periods is another one of the benefits of vitamin C for women. A heavy flow is characterized by a period lasting longer than 7 days, losing more than 80 mL of blood per cycle (or 16 regular tampons or pads), changing tampons or pads every hour or two. Heavy periods are caused by polyps which are when there is an enlarged tissue growth in the endometrial cavity. Estrogen functions to build up the endometrial wall for menstruation, so heavy menstrual bleeding can be caused by estrogen dominance. Since vitamin C can reduce high estrogen levels and increase progesterone this can benefit period flow and make periods more manageable.
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6. Reduce Hormonal acne
Reducing hormonal acne is another one of the benefits of vitamin C for women. Vitamin C has great benefits for immune function and it has antioxidant properties, which is why it is one of the foods for hormonal acne. Oxidative stress creates nuclear transcription factor kappa B (NFkB) which contributes to a pro-inflammatory response as well as skin aging. Vitamin C is able to inhibit NFkB, creating an anti-inflammatory response. Acne is a form of inflammation on the skin so being able to alleviate this inflammation is going to be beneficial.
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7. Promotes follicular phase
Another one of the benefits of vitamin C for women is that it promotes the follicular phase. This phase of the menstrual cycle begins when you stop bleeding, and the phase ends when you ovulate. The follicular phase is important because your energy levels and hormones will be increasing and you need to consume foods that will promote these high points. Foods with vitamin C contain many antioxidant properties to decrease inflammation. Antioxidants support liver detoxification, and they reduce inflammation by combatting free radicals that can accumulate from stress, poor food quality, and alcohol. The antioxidant properties are good because they will promote healthy hormone levels by defending against inflammation and free radicals.
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