They do so by protecting cells from harmful molecules called free radicals. Here's Why That Might Be Risky. Provitamin A is stored in fruits, vegetables, and other plant-based products. Retinol is the predominant, active form of vitamin A found in the blood. Everything You Need to Know About Doing a Vitamin C Flush, The Water-Soluble Vitamins: C and B Complex, How to Reduce Your High Blood Pressure and Take Down Hypertension, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, 11 Best Foods to Boost Your Brain and Memory, Best Diet for Gout: What to Eat, What to Avoid, 13 Simple Ways to Lower Your Triglycerides. All rights reserved. We're loving their inspirational, body-positive messages. If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels. As vitamin A affects a wide range of body functions, a deficiency can lead to a variety of problems. Preformed vitamin A occurs in meat, fish, and dairy produce. Antioxidants help defend your cells from damage. Researchers have found that insulin-producing beta cells in the pancreas contain vitamin A receptors, and that blocking them reduces insulin secretion. Dr. Boyd points to various studies—most of which are referenced on the National Cancer Institute's (NCI) website—that provide some evidence that vitamin D may have cancer fighting powers. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet (11). While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed. People with gout experience swelling and sudden, severe attacks of pain (14). More experimental evidence, per the NCI, shows, that cancer cells and of tumors in mice, vitamin D has been found to have several activities that might slow or prevent the development of cancer cells and tumors in mice, including promoting cellular differentiation, decreasing cancer cell growth, stimulating cell death (apoptosis), and reducing tumor blood vessel formation (angiogenesis). For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement (10). Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults. It is a powerful antioxidant and acts as a hormone in the body, affecting the expression of genes and thereby influencing phenotype. It affects over 35 million people worldwide and typically occurs among older adults (27). The sun can brighten up your mood, and so can vitamin D. According to a 2017 review article in the journal Neuropsychology, researchers found "a significant relationship between depression and vitamin D deficiency.” While they acknowledged that more research is needed to define the exact workings of it—such as, if low vitamin D levels are a cause or effect of depression—the authors recommend “screening for and treating vitamin D deficiency in subjects with depression” noting that it is an “easy, cost-effective and may improve depression outcome.”, RELATED: More People Are Taking Vitamin D Than Ever. An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels (8). Those who take isotretinoin, or Roaccutane, for acne treatment should take care not to consume too much vitamin A, and to avoid vitamin A supplements, because this drug is a vitamin A derivative. Is a vitamin C flush, also called an ascorbate cleanse, really worth all the hype? According to authors of the review, “even short-term vitamin D deficiency may directly raise BP [blood pressure] and promote target organ damage.” The researchers went on to add that, "due to the high correlation between vitamin D and hypertension, vitamin D supplementation therapy may be a new insight in the treatment of hypertension. Vitamin C supplements can help improve the absorption of iron from the diet. “There is particular interest in its role in viral infections such as influenza and coronavirus,” Barry Boyd, MD, RDN, a Yale Medicine hematologist, oncologist, and nutritionist, tells Health. Vitamin A supplements are available for those who have difficulty absorbing the nutrient, but it is best to meet needs through food, not in isolation. Because you can't necessarily find out if you a vitamin D deficiency on your own, the best thing to do is to consult a medial expert, says Cynthia Sass, RD, MPH, contributing nutrition editor for Health. Heart disease is the leading cause of death worldwide (7). If you find out you are deficient or lacking in vitamin D intake, there are a few key ways you can up your daily dosage—staring with getting around 20 minutes of sunlight several times a week, according to Newgent.
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