Benefits of Vitamin C and Zinc: Everything You Need to Know

Few nutrients have gained as much attention as vitamin C and zinc. Both play essential roles in supporting overall health and well-being. They are most known for their immune-boosting properties but also have several other health benefits. In this blog, we will cover the benefits of vitamin C and zinc, exploring their individual roles, benefits, and potential side effects. Additionally, we will discuss the question: Can you take zinc and vitamin C together? 

What do Vitamin C and Zinc do for the body?

Vitamin C and zinc play crucial roles in maintaining optimal health and supporting several physiological functions in the body. Both nutrients have distinct benefits, and when taken together, they can complement each other's functions, particularly in supporting immune health. 

What is Vitamin C? 

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that cannot be synthesized by the human body. This means we need to obtain it from dietary sources such as fruits, vegetables, and supplements. Famous for its immune-supporting function, vitamin C also acts as an antioxidant, protecting cells from damage caused by harmful free radicals.

What are the Benefits of Vitamin C? 

The benefits of vitamin C are vast and extend beyond just boosting the immune system. 

Here are some of its key benefits:

1. Immune System Support: Vitamin C plays a crucial role in enhancing immune function by promoting the production of white blood cells, which are essential for fighting off infections and diseases [1].
2. Collagen Production: Collagen is a protein that provides structure and strength to various tissues in the body, including the skin, bones, and blood vessels. Vitamin C is necessary for the synthesis of collagen, helping maintain healthy skin and aiding in wound healing [2].
3. Antioxidant Protection: As an antioxidant, vitamin C helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases such as heart disease and cancer [3].
4. Iron Absorption: Consuming vitamin C alongside iron-rich foods or supplements can enhance iron absorption. This is particularly beneficial for individuals with iron deficiency or anaemia [4].
5. Brain Health: Vitamin C has been linked to improved cognitive function and a reduced risk of neurodegenerative diseases like Alzheimer's [5].
6. Eye Health: Adequate vitamin C intake has been associated with a lower risk of developing cataracts; a condition characterized by clouding of the lens in the eye [6].

What is Zinc? 

Zinc is an essential mineral that plays a crucial role in numerous physiological processes in the body. It is involved in over 300 enzymatic reactions, contributing to various aspects of health. 

What are the Benefits of Zinc?

Some of the key benefits of zinc include:

1. Immune System Function: Like vitamin C, zinc is known for its immune-boosting properties. It supports the development and functioning of immune cells, helping to defend the body against pathogens and infections [7].
2. Wound Healing: Zinc plays a vital role in the process of wound healing. It helps with cell growth and division, collagen synthesis, and immune function, all of which are critical for proper wound healing [8].
3. Antioxidant Activity: Zinc is involved in the activity of antioxidant enzymes, such as superoxide dismutase (SOD), which help protect cells from oxidative stress and damage [9].
4. Skin Health: Zinc is beneficial for maintaining healthy skin. It helps regulate oil production, supports skin cell renewal, and promotes the healing of acne and other skin conditions [10].
5. Cognitive Function: Adequate zinc levels are essential for optimal brain function. Zinc is involved in neurotransmitter synthesis, which affects mood, memory, and cognitive performance [11].
6. Reproductive Health: Zinc is crucial for reproductive health in both men and women. It plays a role in sperm production, hormone regulation, and fertility [12].
7. Taste and Smell: Zinc is necessary for the proper functioning of taste and smell receptors. Zinc deficiency can lead to alterations in taste perception and reduced sense of smell [13].

Are they safe to take together? 

Yes, in fact taking vitamin C and zinc together can be beneficial, as they often work synergistically to support immune health [14]. Vitamin C helps enhance zinc absorption, while zinc contributes to the proper utilization of vitamin C. However, it is important to maintain proper dosages and not exceed recommended intake levels.

How do Vitamin C and Zinc work together?

Vitamin C and zinc have complementary roles in the body. Vitamin C supports immune function and acts as an antioxidant, while zinc is involved in immune system function and antioxidant activity. Additionally, vitamin C helps enhance zinc absorption, ensuring adequate levels of zinc in the body.

Can I take vitamin C and Zinc at the same time?

Yes, you can take vitamin C and zinc at the same time. It is common to find combination supplements that contain both nutrients. However, it is important to follow the recommended dosages and guidelines provided by healthcare professionals or the product instructions.

Can I take vitamin C and Zinc everyday?

In general, it is safe to take vitamin C and zinc supplements daily, particularly if you have a deficiency or struggle to obtain adequate amounts through diet alone. However, it is important to follow the recommended daily dosages and consult with a healthcare professional to ensure you are meeting your specific nutritional needs.

Are there any side effects of Vitamin C and Zinc together?

While vitamin C and zinc are generally considered safe, it is important to be mindful of potential side effects. High doses of vitamin C can cause digestive issues like diarrhoea, especially if taken in excess. Zinc supplementation in excessive amounts can lead to gastrointestinal disturbances and copper imbalance. It is crucial to follow recommended dosages and consult with a healthcare professional before starting any new supplements.

Conclusion 

In conclusion, vitamin C and zinc are two essential nutrients that offer a wide range of health benefits. Both nutrients have their own set of benefits and play distinct roles in the body. On top of this, it is advantageous to take both together as they have shown to work in synergy. 

Incorporating a balanced diet rich in fruits, vegetables, and whole foods is the best way to obtain vitamin C and zinc naturally. Supplementation is also a good option if your struggle to maintain zinc and vitamin c levels through diet alone and are looking for a vitamin boost. 

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
3. https://pubmed.ncbi.nlm.nih.gov/10357726/
4. https://pubmed.ncbi.nlm.nih.gov/12936958/
5. https://pubmed.ncbi.nlm.nih.gov/19162177/
6. https://www.aaojournal.org/article/S0161-6420(16)00114-7/fulltext
7. https://pubmed.ncbi.nlm.nih.gov/31305906/
8. https://pubmed.ncbi.nlm.nih.gov/17244314/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
10. https://pubmed.ncbi.nlm.nih.gov/16029676/
11. https://pubmed.ncbi.nlm.nih.gov/23319127/
12. https://pubmed.ncbi.nlm.nih.gov/19710611/
13. https://www.ncbi.nlm.nih.gov/books/NBK493231/
14. https://pubmed.ncbi.nlm.nih.gov/16373990/