Inflammation is the body’s natural response to infection or injury. It is characterized by redness, swelling, heat, and pain. While acute inflammation is a normal part of the healing process, chronic inflammation can lead to a variety of health issues. Vitamin C is a powerful antioxidant with anti-inflammatory properties that may help reduce inflammation in the body.
What causes inflammation?
Inflammation can be triggered by a variety of factors, including:
- Infections from bacteria, viruses, or fungi
- Injuries such as sprains, strains, or trauma
- Toxins from pollutants or irritants
- Autoimmune disorders where the immune system attacks healthy cells
- Stress
- Poor diet – especially high sugar, saturated fats, and processed foods
- Obesity
- Lack of exercise
- Smoking
- Excessive alcohol consumption
When any of these factors are present, the body releases chemicals called inflammatory cytokines that activate the immune response. This causes increased blood flow, leakage of fluid into tissues, and migration of immune cells like neutrophils and macrophages to the site of injury or infection. The inflamed area becomes red, swollen, hot, and painful.
Acute vs chronic inflammation
Acute inflammation starts rapidly and becomes severe rather quickly over hours or days. It is a normal part of the healing process after an injury, but doesn’t last long. Once the threat is neutralized, acute inflammation subsides as anti-inflammatory chemicals are released to initiate tissue repair.
Chronic inflammation is long-term and persists for months or years. It may result from failure to eliminate whatever is causing an acute inflammatory response, such as an autoimmune disorder, prolonged exposure to toxins, or chronic infection. It’s associated with numerous diseases like heart disease, cancer, diabetes, arthritis, depression and Alzheimer’s.
Anti-inflammatory foods
Certain foods have anti-inflammatory properties that can help reduce levels of inflammation:
- Fatty fish like salmon, mackerel, tuna and sardines contain omega-3 fatty acids that reduce cytokine production.
- Dark leafy greens like kale, spinach and collards are high in vitamin E to protect cells from cytokine damage.
- Broccoli, cauliflower and brussels sprouts contain a compound called sulforaphane that blocks inflammatory cytokines.
- Beets and carrots are rich in carotenoids and polyphenols to inhibit inflammatory compounds.
- Green tea has epigallocatechin gallate (EGCG), which blocks specific inflammatory pathways.
- Peppers contain capsaicin that can reduce inflammatory pain signals.
- Mushrooms like maitake, shiitake and reishi have beta glucans to enhance immune function.
- Garlic and onions contain the compound quercetin, which has anti-inflammatory effects.
- Extra virgin olive oil contains oleocanthal that blocks inflammatory cytokines.
- Berries are rich in anthocyanins that reduce inflammatory markers.
Anti-inflammatory spices
Certain spices are known for their anti-inflammatory capabilities as well:
- Turmeric contains curcumin, which is a potent anti-inflammatory agent.
- Ginger can suppress inflammatory compounds like cytokines and chemokines.
- Cinnamon has cinnamaldehyde that inhibits inflammatory pathways.
- Black pepper contains piperine, which has been shown to reduce inflammation.
- Cayenne pepper and chili peppers contain capsaicin, which can reduce inflammatory substances.
- Rosemary has rosmarinic acid and carnosic acid that decrease cytokine production.
- Oregano contains carvacrol and rosmarinic acid, two strong anti-inflammatory compounds.
- Thyme has flavonoids like apigenin that suppress inflammatory cytokines.
- Cloves contain compounds like eugenol that inhibit inflammatory pathways.
Vitamin C’s role in inflammation
Vitamin C is a powerful antioxidant that can help reduce inflammation in several ways:
- Neutralizes damaging free radicals that initiate inflammation
- Lowers histamine levels to reduce inflammation
- Inhibits NF-kappaB pathway involved in inflammatory response
- Reduces levels of pro-inflammatory cytokines
- Protects against cellular damage from inflammatory compounds
- Boosts levels of anti-inflammatory cytokines
- Enhances immune function and assists with immune cell activity
- Improves endothelial function and microcirculation
Studies show higher vitamin C intake is associated with lower C-reactive protein (CRP), which is a key inflammatory marker. Vitamin C supplements have been found to decrease CRP as well as pro-inflammatory cytokines like interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α).
Recommended daily intake
The recommended dietary allowance (RDA) for vitamin C is:
- 75 mg per day for women
- 90 mg per day for men
- 85 mg per day for pregnant women
- 120 mg per day for breastfeeding women
However, higher intakes may be optimal for reducing inflammation. Many functional medicine doctors recommend getting 200-500 mg per day from food and supplements for anti-inflammatory benefits.
Food sources of vitamin C
Excellent food sources of vitamin C include:
| Food | Serving | Vitamin C (mg) |
|---|---|---|
| Red bell peppers | 1 medium pepper | 190 mg |
| Orange juice | 1 cup | 93 mg |
| Strawberries | 1 cup | 85 mg |
| Kiwi | 1 medium fruit | 70 mg |
| Broccoli | 1 cup cooked | 51 mg |
| Grapefruit | 1 medium fruit | 44 mg |
| Brussels sprouts | 1 cup cooked | 74 mg |
| Guava | 1 fruit | 125 mg |
| Kale | 1 cup cooked | 53 mg |
| Lychees | 10 fruits | 72 mg |
High-dose vitamin C supplements
For therapeutic anti-inflammatory effects, some functional medicine doctors recommend taking very high doses of vitamin C supplements. This is known as “bowel tolerance” dosing. It involves taking up to 2,000 – 10,000 mg of vitamin C per day, spread out into several doses over 24 hours.
This high-dose vitamin C therapy uses ascorbic acid, which is the supplement form. Research indicates it can effectively reduce inflammatory markers at these supranutritional doses.
However, high dose vitamin C supplementation may cause side effects like diarrhea, nausea, abdominal cramps, headache, insomnia, and kidney stones in susceptible individuals. Those with glucose-6-phosphate dehydrogenase (G6PD) deficiency, iron overload, or kidney disease need to be cautious with high doses.
Liposomal vitamin C
Another option for higher therapeutic dosing is liposomal vitamin C. This form encapsulates the ascorbic acid in phospholipids that help improve its bioavailability and absorption. Liposomal C can achieve similar blood concentration levels with lower oral doses compared to regular ascorbic acid.
Because it’s absorbed better and causes less GI side effects, liposomal vitamin C may be tolerated in larger amounts up to 4,000 – 6,000 mg daily for reducing inflammation. But it’s still important to work with a functional medicine doctor to find the right dose based on your health status.
How to determine optimal dose
There are a few ways to determine your optimal vitamin C intake for lowering inflammation:
- Get your C-reactive protein (CRP) level tested before and after taking vitamin C to see if it decreases
- Try increasing vitamin C intake gradually while monitoring symptoms – dose should be below bowel tolerance level
- Work with a knowledgeable functional medicine provider to customize your dosage based on health factors
- Measure pre and post blood levels of vitamin C to aim for concentration around 100-200 micromol/L for anti-inflammatory effects
Finding your optimal dosage usually requires some trial and error based on your own response. It’s important not to exceed bowel tolerance, which causes GI upset and indicates you’ve reached saturation point.
Link between vitamin C deficiency and inflammation
Studies show vitamin C deficiency is linked to higher inflammation:
- Low vitamin C levels correlate with elevated C-reactive protein (CRP)
- Getting 200 mg/day reduces CRP levels in those with vitamin C deficiency
- Vitamin C deficiency raises inflammatory cytokines like IL-6 and TNF-α
- Higher vitamin C intake is associated with lower levels of IL-6 and other cytokines
Populations with the highest vitamin C intake tend to have lower levels of inflammation based on CRP measurements. Ensuring adequate daily vitamin C consumption from food and supplements can help control inflammation.
Vitamin C for inflammatory conditions
High-dose vitamin C therapy may be helpful as an adjunct treatment for certain inflammatory conditions, including:
- Coronary artery disease – reduces CRP and IL-6
- Hypertension – lowers CRP and blood pressure
- Metabolic syndrome – decreases CRP, TNF-α, serum triglycerides
- Rheumatoid arthritis – lowers CRP, IL-6, TNF-α
- Osteoarthritis – decreases inflammatory cytokine production
- Asthma – reduces cough, sputum production, wheezing
- Sepsis – shown to lower mortality risk
Always consult your physician before starting high vitamin C doses, especially if you have any underlying medical conditions or are taking medications.
Should vitamin C be avoided in some cases?
There are some situations where high supplemental vitamin C doses could be problematic:
- Kidney stones – increases oxalate, which can contribute to kidney stone formation in prone individuals
- G6PD deficiency – can cause red blood cell oxidative damage
- Iron overload disorders – increases iron absorption
- History of kidney disease – can increase kidney stone risk and oxalate load on kidneys
Additionally, use caution if taking:
- Aspirin – vitamin C may enhance its blood thinning effects
- Warfarin – high doses of vitamin C might interfere with its action
- Chemotherapy drugs – vitamin C could potentially make these drugs less effective
Check with your doctor before supplementing with high amounts of vitamin C if you have any of these precautions.
Conclusion
Vitamin C is an essential water-soluble vitamin that can help reduce inflammation due to its antioxidant properties and ability to modulate the immune response. Research suggests 400-1,000 mg per day from food and supplements may offer the most anti-inflammatory activity.
Very high dose IV vitamin C therapy is also emerging as an adjunct treatment for certain inflammatory conditions, although high oral doses may also be effective. Always work with a knowledgeable practitioner to determine the optimal vitamin C dosage for your individual needs.