Vitamin C, also known as ascorbic acid, is a vital water-soluble vitamin that plays numerous roles in the body. Here are some key aspects of Vitamin C:

Functions and Benefits

1. Antioxidant Properties: Vitamin C is a potent antioxidant that helps neutralize free radicals, which can cause cellular damage, leading to aging and diseases such as cancer and heart disease^1^.

2. Collagen Synthesis: It is crucial for the biosynthesis of collagen, a protein essential for the maintenance of skin, blood vessels, bones, and connective tissue^1^.

3. Immune Support: Vitamin C supports various cellular functions of the immune system. It stimulates the production and function of white blood cells, enhancing the body's ability to combat infections and pathogens^2^.

4. Iron Absorption: Aids in the absorption of non-heme iron from plant-based foods, which is essential for preventing iron deficiency anemia^1^.

5. Wound Healing: Necessary for the healing process of wounds and the repair of body tissues^1^.

Dietary Sources

Vitamin C can be obtained from various fruits and vegetables:

• Fruits: Citrus fruits (oranges, grapefruits), strawberries, kiwi, mango, papaya, pineapples, and berries like blueberries and raspberries^1^.
• Vegetables: Bell peppers, broccoli, Brussels sprouts, cauliflower, spinach, cabbage, and tomatoes^1^.

Deficiency

A lack of sufficient Vitamin C can lead to:

• Scurvy: Characterized by anemia, bleeding gums, joint pain, and poor wound healing^1^.
• Other Symptoms: Fatigue, muscle weakness, joint and muscle aches, a rash on the legs, and bleeding gums^1^.

Recommended Intake

The daily recommended intake of Vitamin C varies:

• Adults: 90 mg/day for men and 75 mg/day for women^3^.
• Smokers: An additional 35 mg/day is recommended^3^.

Supplementation and Safety

• Taking Vitamin C in high doses (more than 2000 mg/day) can lead to side effects such as stomach upset and diarrhea^1^.
• Vitamin C supplements are generally considered safe, but high-dose supplements might increase the risk of kidney stones in susceptible individuals^3^.

Efficacy in Disease Prevention

• Common Cold: Regular Vitamin C supplementation may slightly reduce the duration and severity of colds but does not prevent them^1^.
• Chronic Diseases: Epidemiological studies suggest mixed results regarding Vitamin C’s role in preventing cardiovascular disease and cancer^4^.

Incorporating a variety of Vitamin C-rich foods into your diet is the best way to ensure adequate intake, but supplementation can help in cases of deficiencies or increased needs. If you need specific product recommendations for Vitamin C supplements, please let me know!