Vitamin C Supplementation Shown to Increase Vitality in Healthy Young Adults

by | Feb 11, 2022 | 2021, Brain Health, Cognitive Health, Vitamin C

Written by Jessica Patella, ND.  Healthy adults who supplemented with 500 mg of vitamin C twice a day showed improvement in vitamin C serum levels and mental vitality, especially regarding work motivation, attentional focus and better performance on cognitive tasks. 

vitamin CVitamin C is an essential nutrient, which means it must be consumed through the diet.  Vitamin C is known as an important factor in the synthesis of collagen and as an anti-oxidant 1, 2.  It is found in the highest concentrations in the brain, protecting neurons from oxidative stress 1, 3.

Vitality is defined as the feeling of energy and alertness 1, 4.  Severe vitamin C deficiency is known as scurvy and one of the first signs of scurvy is loss of vitality.  It is known to cause bleeding gums and tooth loss, but it is also associated with fatigue, decreased arousal and motivation, along with cognitive impairment 1, 5.  The researchers wanted to investigate vitality in healthy young adults and the effects of vitamin C on work motivation and cognitive performance 1.

The research included screening 214 young adults (20-39 years of age) for vitamin C status and mood status.  Those with inadequate vitamin C status (serum < 50 micromol/L) were randomly divided into a vitamin C group (500 mg, twice a day; n=24) or a placebo group (n=22) for 4 weeks.  The vitamin C was consumed as part of a drink which also contained 50 kcal, 11 g sugar, 1.2 mg vitamin B2, 30 mg sodium and 500 mg vitamin C.  The placebo drink was identical minus the vitamin C.  The drinks were to be consumed twice a day, at least 4 hours apart to have the most absorption of vitamin C 1.

After 4 weeks of supplementation the following results were observed:

  • The vitamin C group had a large increase in vitamin C serum concentration (average increase of 45.17 +/- 18.90 micromol/L; p<0.001).
  • All participants in the vitamin C group had serum levels over 50 micromol/L, indicating optimal status.
  • The vitamin C group showed an increase in attention (p=0.03) and work absorption (p=0.03) with a tendency toward improved fatigue (p=0.06).
  • In the Stroop color-word test, a test of cognitive performance, the participants in the vitamin C group showed better performance than those in the placebo group (p=0.04).
  • There were no significant effects seen on stress, depression or anxiety with vitamin C supplementation.

In conclusion, healthy adults who supplemented with 500 mg of vitamin C twice a day showed improvement in vitamin C serum levels and mental vitality, especially regarding work motivation, attentional focus and better performance on cognitive tasks.  This was the first study to show a relationship between vitamin C levels and cognitive performance in young healthy adults.  Researchers suggested a longer study duration in the future to determine if psychological effects on mood with vitamin C supplementation require more time to observe changes 1.

Source: Sim, Minju, Sehwa Hong, Sungwoong Jung, Jin-Soo Kim, Young-Tae Goo, Woo Young Chun, and Dong-Mi Shin. “Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial.” European Journal of Nutrition (2021): 1-13.

© The Author(s) 2021

Click here to read the full text study.

Posted February 10, 2022. 

Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.

References:

  1. Sim M, Hong S, Jung S, et al. Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial. Eur J Nutr. Sep 2 2021;doi:10.1007/s00394-021-02656-3
  2. Figueroa-Méndez R, Rivas-Arancibia S. Vitamin C in Health and Disease: Its Role in the Metabolism of Cells and Redox State in the Brain. Frontiers in physiology. 2015;6:397. doi:10.3389/fphys.2015.00397
  3. Harrison FE, May JM. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free radical biology & medicine. Mar 15 2009;46(6):719-30. doi:10.1016/j.freeradbiomed.2008.12.018
  4. Ryan RM, Frederick C. On energy, personality, and health: subjective vitality as a dynamic reflection of well-being. J Pers. Sep 1997;65(3):529-65. doi:10.1111/j.1467-6494.1997.tb00326.x
  5. Padayatty SJ, Katz A, Wang Y, et al. Vitamin C as an antioxidant: evaluation of its role in disease prevention. J Am Coll Nutr. Feb 2003;22(1):18-35. doi:10.1080/07315724.2003.10719272