Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is crucial for various bodily functions. Here are some of its key benefits and functions:

1. Collagen Synthesis:
   Vitamin C is essential for the synthesis of collagen, a protein that is crucial for the health and repair of tissues across the body, including skin, tendons, ligaments, and blood vessels¹.

2. Antioxidant Properties:
   It acts as an antioxidant, helping to neutralize harmful free radicals produced during metabolism and due to external factors like smoking and radiation. This antioxidant role is believed to contribute to overall health and may help reduce the risk of chronic diseases such as cancer and heart disease².

3. Immune System Support:
   Vitamin C is involved in various aspects of the immune system. It stimulates the production and function of white blood cells, enhances the skin’s barrier functions, and helps wounds heal faster³.

4. Iron Absorption:
   Vitamin C enhances the absorption of non-heme iron (the form of iron present in plant-based foods), which can help prevent iron deficiency anemia⁴.

5. Protection Against Cardiovascular Disease:
   Some studies suggest that vitamin C might help reduce the risk of cardiovascular disease by improving endothelial function and reducing inflammation⁵.

6. Skin Health:
   Due to its role in collagen synthesis, vitamin C is critical for maintaining skin health, reducing wrinkles, and promoting healing of skin wounds. It also helps protect the skin from oxidative stress caused by UV exposure⁶.

Dietary Sources

Vitamin C is found in a variety of fruits and vegetables including:

• Fruits: Citrus fruits (such as oranges and grapefruits), strawberries, kiwi, papaya, and mangoes.
• Vegetables: Broccoli, Brussels sprouts, spinach, bell peppers, tomatoes, and potatoes¹.

Recommended Daily Allowance (RDA)

For adults, the RDA for vitamin C is:

• Men: 90 mg per day
• Women: 75 mg per day
• Smokers: An additional 35 mg per day (due to increased oxidative stress and metabolic turnover)⁷.

Potential Side Effects

Although vitamin C is generally safe, very high doses (over 2,000 mg per day) can cause gastrointestinal discomfort, including diarrhea and nausea. In rare cases, excessive intake can lead to the formation of kidney stones⁸.

Footnotes

1. MedlinePlus, Vitamin C: MedlinePlus Medical Encyclopedia ↩ ↩²

2. Mayo Clinic, Vitamin C ↩

3. Harvard T.H. Chan School of Public Health, Vitamin C ↩

4. Office of Dietary Supplements - Vitamin C ↩

5. PubMed Central, Vitamin C and cardiovascular health ↩

6. Oregon State University, Vitamin C and Skin Health ↩

7. Office of Dietary Supplements - Vitamin C ↩

8. MedlinePlus, Vitamin C: MedlinePlus Medical Encyclopedia ↩