Most people know vitamin C as “the cold and flu vitamin”. But this small, hard-working nutrient quietly supports your skin, blood vessels, brain, and the way you age every single day.
In this episode, cardiologist Dr Hosen Kiat breaks down what vitamin C really does in your body, how much you actually need, and why food should be your first source before supplements. All in simple, practical language you can use at your next meal.
You’ll learn:
00:00 – Vitamin C: More Than a Cold Vitamin
00:20 – Why Vitamin C Matters
00:53 – Beyond Immunity
01:28 – How Much Do You Really Need?
01:54 – Best Sources & Practical Tips
02:26 – When to Be Careful
This video is for anyone who wants an evidence-based, no-hype guide to vitamin C –-from everyday eaters to health enthusiasts who want to support skin, heart, and brain health in a sensible way.
If this helped you understand vitamin C more clearly, subscribe and share it with someone who still thinks it’s only about fighting colds.
Disclaimer:
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References:
Ashor, A. W., Lara, J., Mathers, J. C., & Siervo, M. (2014). Effect of vitamin C on endothelial function in health and disease: a systematic review and meta-analysis of randomised controlled trials. Atherosclerosis, 235(1), 9–20. https://doi.org/10.1016/j.atherosclerosis.2014.04.004
Hathcock, J. N., Azzi, A., Blumberg, J., Bray, T., Dickinson, A., Frei, B., Jialal, I., Johnston, C. S., Kelly, F. J., Kraemer, K., Packer, L., Parthasarathy, S., Sies, H., & Traber, M. G. (2005). Vitamins E and C are safe across a broad range of intakes. The American journal of clinical nutrition, 81(4), 736–745. https://doi.org/10.1093/ajcn/81.4.736
I Heffernan, A., Evans, C., Holmes, M., & Moore, J. B. (2017). The Regulation of Dietary Iron Bioavailability by Vitamin C: A Systematic Review and Meta-Analysis. Proceedings of the Nutrition Society, 76(OCE4), E182. https://doi.org/10.1017/S0029665117003445
Jiang, K., Tang, K., Liu, H., Xu, H., Ye, Z., & Chen, Z. (2019). Ascorbic Acid Supplements and Kidney Stones Incidence Among Men and Women: A systematic review and meta-analysis. Urology journal, 16(2), 115–120. https://doi.org/10.22037/uj.v0i0.4275
National Health and Medical Research Council, Department of Health and Ageing, & New Zealand Ministry of Health. (2006). Nutrient reference values for Australia and New Zealand: Including recommended dietary intakes. Canberra, ACT: National Health and Medical Research Council. https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
Righi, N. C., Schuch, F. B., De Nardi, A. T., Pippi, C. M., de Almeida Righi, G., Puntel, G. O., da Silva, A. M. V., & Signori, L. U. (2020). Effects of vitamin C on oxidative stress, inflammation, muscle soreness, and strength following acute exercise: meta-analyses of randomized clinical trials. European journal of nutrition, 59(7), 2827–2839. https://doi.org/10.1007/s00394-020-02215-2
Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. (2017). Vitamin C Status and Cognitive Function: A Systematic Review. Nutrients, 9(9), 960. https://doi.org/10.3390/nu9090960
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