It assists in mitochondrial function, which is critical for energy production at the cellular level.

Sources of Glutathione

• • Natural Production: The body produces glutathione naturally, but its levels can decline with age, poor nutrition, stress, and exposure to toxins.
  • Dietary Sources: Foods rich in sulfur, such as garlic, onions, and cruciferous vegetables (broccoli, kale, cabbage), help boost glutathione production.
  • Supplements: Glutathione supplements are available in oral and injectable forms, though the effectiveness of oral glutathione in raising body levels is debated.

Low glutathione levels have been associated with:

1. Chronic diseases like diabetes, cancer, and heart disease.
2. Neurodegenerative disorders.
3. Increased susceptibility to infections.

Vitamin C (Ascorbic Acid) is a vital water-soluble vitamin known for its powerful antioxidant properties and its essential role in immune function, skin health, and wound healing. Since humans cannot synthesize vitamin C, it must be obtained through diet or supplements. Here's an overview of its key functions and benefits:

• Antioxidant Protection

Vitamin C is a potent antioxidant, meaning it helps neutralize free radicals that can cause oxidative stress and damage cells. This contributes to the prevention of chronic diseases like heart disease, cancer, and neurodegenerative disorders.

• Immune System Support

Vitamin C plays an important role in enhancing immune function. It promotes the production and function of white blood cells, which help protect the body against infections. It also supports the skin’s barrier function and is often used to shorten the duration and severity of common colds.

• Collagen Synthesis

Vitamin C is critical for the biosynthesis of collagen, a protein that provides structure and support to the skin, bones, and connective tissues. This makes it essential for wound healing, maintaining healthy skin, and preventing premature aging.

• Iron Absorption

Vitamin C enhances the absorption of non-heme iron (the form of iron found in plant-based foods), which helps prevent iron-deficiency anemia, particularly in people who follow vegetarian or vegan diets.

• Neurotransmitter Production

Vitamin C is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine, which are crucial for brain function and mood regulation.

• Anti-Inflammatory Effects

Due to its antioxidant properties, vitamin C can reduce inflammation by lowering the levels of pro-inflammatory molecules, which may be beneficial in conditions like arthritis and cardiovascular diseases.

1. The recommended dietary allowance (RDA) for vitamin C varies based on age and gender:

   • Men: 90 mg/day
   • Women: 75 mg/day
   • Smokers: An additional 35 mg/day, as smoking increases oxidative stress and vitamin C depletion.
   • Pregnancy/Lactation: Needs increase to around 85-120 mg/day.

1. 1. Boosts Immune Health: Regular vitamin C intake can improve immune response and may help reduce the severity and duration of colds.
   2. Promotes Healthy Skin: It supports skin repair and reduces wrinkles by promoting collagen production.
   3. Reduces Risk of Chronic Diseases: Its antioxidant effects help lower the risk of heart disease, hypertension, and certain cancers.
   4. Improves Iron Absorption: Especially useful for preventing iron-deficiency anemia in people on plant-based diets.
   5. Supports Cardiovascular Health: Vitamin C helps improve endothelial function, reducing the risk of cardiovascular diseases.

Severe vitamin C deficiency leads to scurvy, a condition marked by symptoms like:

1. Weakness and fatigue
2. Bleeding gums and loose teeth
3. Easy bruising and slow wound healing
4. Joint pain and swelling

Though rare in developed countries, scurvy can occur in individuals with very limited intake of fruits and vegetables.

Vitamin C supplements are available in various forms, including tablets, capsules, and powders. While the body can handle high doses of vitamin C, excessive amounts (over 2,000 mg/day) may cause gastrointestinal discomfort, such as diarrhea and stomach cramps.