Vitamin C & Cholesterol Levels

Vitamin C is a water-soluble vitamin that should be consumed daily for optimal health. It is involved in the formation of collagen, brain function and fat and cholesterol metabolism. Having insufficient amounts of vitamin C in the body can increase the risk for certain health conditions, including atherosclerosis, high blood pressure and stroke, according to the University of Maryland Medical Center. Getting enough vitamin C in the diet may help to lower LDL cholesterol.

Vitamin C & Cholesterol

Having high levels of LDL cholesterol is a risk factor for heart disease. Vitamin C is an antioxidant, and as such helps to prevent the oxidation of cholesterol. Vitamin C also is used by the liver to help break down cholesterol into bile, and helps move LDL cholesterol into the cells to be used, according to the George Mateljan Foundation's World's Healthiest Foods resource.

Research

A 2008 meta-analysis by Marc P. McRae published in the "Journal of Chiropractic Medicine" found that taking at least 500 mg per day of supplemental vitamin C for at least one month may lower both LDL cholesterol and triglycerides. This analysis was performed using the results from 13 different studies.

Considerations

Taking supplemental vitamin C does not lower the cholesterol of people who do not have high cholesterol, according to MedlinePlus, and there isn't sufficient evidence to rate whether vitamin C supplementation is effective for those with high blood pressure.

Sources

Asparagus, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, celery, collard greens, grapefruit, green peppers, kale, kiwi, lemons, oranges, papaya, raspberries, Romaine lettuce, spinach, strawberries and tomatoes are all excellent sources of vitamin C. Eating foods containing vitamin C raw or only lightly cooked will provide more vitamin C, according to the University of Maryland Medical Center, because vitamin C is sensitive to heat.

Expert Insight

For young people who are healthy and don't smoke, the Linus Pauling Institute recommends an intake of at least 400 mg of vitamin C per day, consisting of at least 2 1/2 cups of fruits and vegetables and a 250 mg vitamin C supplement taken once in the morning and once in the evening each day.