Vitamin C
Also known as: Ascorbic Acid, L-Ascorbic Acid, Ascorbate
Vitamin C is a water-soluble vitamin and powerful antioxidant that the human body cannot produce on its own. It is essential for the growth, development, and repair of all body tissues and plays a role in many body functions including immune defense, collagen formation, and iron absorption.
Benefits
Potent antioxidant that protects cells from free radical damage. Essential for collagen synthesis — supports skin elasticity, wound healing, and joint health. Enhances immune function and may reduce duration of common colds. Improves iron absorption from plant-based foods. Supports cardiovascular health by improving endothelial function. May reduce risk of chronic diseases including certain cancers.
Recommended Dosage
RDA: 90 mg/day for men, 75 mg/day for women. Smokers need 35 mg/day more. Upper limit: 2,000 mg/day. Common supplement doses: 500–1,000 mg daily. Higher doses (1,000–2,000 mg) are sometimes used during illness. Excess is excreted in urine since vitamin C is water-soluble.
Food Sources
Citrus fruits (oranges, lemons, grapefruit), bell peppers (especially red), strawberries, kiwi, broccoli, Brussels sprouts, tomatoes, cantaloupe, potatoes, papaya, guava, black currants.
Side Effects
Generally safe at recommended doses. High doses (>2,000 mg) may cause diarrhea, nausea, stomach cramps, heartburn, and headache. Very high doses may increase risk of kidney stones in susceptible individuals. Excessive supplementation may cause false readings on certain medical tests (glucose, stool guaiac).
Interactions
May increase iron absorption — caution in hemochromatosis patients. High doses may reduce effectiveness of certain chemotherapy drugs (consult oncologist). May interact with blood thinners (warfarin) at high doses. Aluminum-containing antacids — vitamin C may increase aluminum absorption. Estrogen — vitamin C may increase estrogen levels.
Warnings
People with kidney disease or a history of kidney stones should avoid high-dose supplementation. Those with hemochromatosis or other iron overload conditions should be cautious as vitamin C enhances iron absorption. Abrupt discontinuation of high-dose supplementation may cause rebound scurvy — taper gradually.
Deficiency Symptoms
Fatigue and weakness, swollen or bleeding gums, easy bruising, slow wound healing, dry and splitting hair, rough and dry skin, joint pain and swelling, frequent infections. Severe deficiency causes scurvy: bleeding, tooth loss, anemia, and if untreated, death.
Frequently Asked Questions
What are the benefits of Vitamin C?▼
Potent antioxidant that protects cells from free radical damage. Essential for collagen synthesis — supports skin elasticity, wound healing, and joint health. Enhances immune function and may reduce duration of common colds. Improves iron absorption from plant-based foods. Supports cardiovascular health by improving endothelial function. May reduce risk of chronic diseases including certain cancers.
What is the recommended dosage for Vitamin C?▼
RDA: 90 mg/day for men, 75 mg/day for women. Smokers need 35 mg/day more. Upper limit: 2,000 mg/day. Common supplement doses: 500–1,000 mg daily. Higher doses (1,000–2,000 mg) are sometimes used during illness. Excess is excreted in urine since vitamin C is water-soluble.
What foods contain Vitamin C?▼
Citrus fruits (oranges, lemons, grapefruit), bell peppers (especially red), strawberries, kiwi, broccoli, Brussels sprouts, tomatoes, cantaloupe, potatoes, papaya, guava, black currants.
What are the side effects of Vitamin C?▼
Generally safe at recommended doses. High doses (>2,000 mg) may cause diarrhea, nausea, stomach cramps, heartburn, and headache. Very high doses may increase risk of kidney stones in susceptible individuals. Excessive supplementation may cause false readings on certain medical tests (glucose, stool guaiac).
What are the symptoms of Vitamin C deficiency?▼
Fatigue and weakness, swollen or bleeding gums, easy bruising, slow wound healing, dry and splitting hair, rough and dry skin, joint pain and swelling, frequent infections. Severe deficiency causes scurvy: bleeding, tooth loss, anemia, and if untreated, death.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.