In This ArticleView AllIn This ArticleBenefits for Gut HealthWays to Up Your IntakeThe Bottom Line
In This ArticleView All
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In This Article
Benefits for Gut Health
Ways to Up Your Intake
The Bottom Line
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Gut health is foundational to whole-body health, and emerging research continues to ring loud and clear that maintaininghealthy habits for your gutis key to keeping it well-balanced. “Your gut has lots of bacteria that play a role in immune health, blood sugar control, heart and brain health and the way you digest food,” saysLaura Purdy, M.D., M.B.A., a board-certified family medicine physician. When your gut isn’t functioning up to par, it can trigger inflammation and disease.
While getting enough sleep, exercising andtaking probioticsmay improve your gut health, one surprising nutrient may also fight off tummy troubles.
Vitamin C, usually seen as the hero nutrient for sniffly noses and dry coughs, may enhance not only your immune system but also your gut health. Famously known for its presence in oranges, you can findvitamin C in other plant foodslike bell peppers, potatoes and tomatoes. Vitamin C, or ascorbic acid, is vital in healing wounds, making collagen to support the body’s tissues and immune health, per theNational Institutes of Health.
Given that your body cannot make the essential nutrient on its own, it’s important to eat foods abundant in vitamin C. Here’s how vitamin C may offer gut-health benefits, according to science, and ways to get more in your everyday routine.
What Happens to Your Body When You Take Vitamin C Every Day
How Vitamin C May Support Your Gut Health
Might Help Strengthen Your Gut Lining
What you eat can influence your gut health, and eatingfoods rich in dietary fiberhelps produce short-chain fatty acids in your digestive tract. According to a 2023 review inCell Communication and Signaling, SCFAs feed your intestinal epithelial cells, which line the inside of your intestines. Additionally, they help keep your intestinal lining strong to keep harmful toxins from entering your bloodstream. Here’s where vitamin C may come into play.
A 2021 small randomized study published inGut Microbesfound increases in total SCFAs withvitamin C supplementationafter four weeks, compared to placebo. Moreover, researchers saw higher concentrations of propionate and butyrate, well-studied SCFAs involved in anti-inflammation and immune health. More research is needed to understand exactly how vitamin C may help produce more SCFAs.
May Aid in Preventing Gut Diseases
With the many processes happening in your body at all times, it’s normal for your body to create free radicals. Free radicals are unstable molecules that can damage your cells. As long as there are enough antioxidants to keep them under control, all is well. Otherwise, free radicals can cause excessive oxidative stress—potentially leading to disease, per a 2020 review inInfectious Disorders Drug Targets. “Since vitamin C is an antioxidant, it can help neutralize free radicals and combat oxidative stress, so it’s great for your digestive system and health,” says Purdy.
Could Improve Gut Diversity
Your gut is home to hundreds of bacterial strains that have unique benefits, so having a diverse gut is good for your health. Diseases like type 2 diabetes and inflammatory bowel disease can thwart your gut diversity, so finding ways to preserve it helps with healthy function.
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3 Simple Ways to Up Your Vitamin C Intake
Getting enough vitamin C is easier than you may think. Even amedium-size orangeprovides nearly all you need to reach your daily vitamin C needs. Per theNational Institutes of Health, the recommended intake for vitamin C is 75 mg for women and 90 mg for men. You don’t have to onlysip OJto reap the gut benefits of vitamin C, so try these ways to add more to boost your eating routine.
How Much Vitamin C Do You Need?According to theNational Institutes of Health, the Recommended Dietary Allowance of vitamin C for those 19 years or older is 90 milligrams for males and 75 mg for females.
How Much Vitamin C Do You Need?
According to theNational Institutes of Health, the Recommended Dietary Allowance of vitamin C for those 19 years or older is 90 milligrams for males and 75 mg for females.
- Use the Triple-S Method
Vitamin C-rich foods, including stewed tomatoes, frozen strawberries, and chopped Brussels sprouts, are great additions to soups, smoothies, and salads. These three S-words can be straightforward ways to ensure you’re getting enough. AKale and Bean SteworPineapple Green Smoothiecan be a great start!
- Prioritize the MyPlate Method
TheMyPlate methodencourages you to fill half your plate with fruits and vegetables, and many are abounding with vitamin C. Broccoli,roasted bok choyor amustard greens saladmake great additions to amp up the vitamin C in your meal.
- Flavor Your Beverages with Citrus Fruits
A quick way to up your vitamin C intake is to squeeze lemon, grapefruit or any other citrus into regular water, seltzer water or tea. Plus, it’s an easy (and tasty) way to help youstay hydratedthroughout your day.
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