Vitamin C, also known as ascorbic acid, is a vital nutrient essential for various bodily functions:

1. Antioxidant Properties: Acts as an antioxidant, protecting cells from damage by free radicals which may contribute to aging and diseases such as cancer and heart disease¹².
2. Collagen Synthesis: Necessary for the production of collagen, a protein vital for the health of skin, bones, and connective tissues¹².
3. Immune Function: Supports the immune system by enhancing the production and function of white blood cells and improving their ability to fend off infections¹².
4. Wound Healing: Promotes healing of wounds and the repair and maintenance of cartilage, bones, and teeth¹².
5. Iron Absorption: Enhances the absorption of iron from plant-based foods, aiding in the prevention of iron deficiency anemia¹².

Sources of Vitamin C

Vitamin C is found abundantly in fruits and vegetables. Some excellent sources include:

• Fruits: Citrus fruits (oranges, grapefruits), strawberries, kiwi, mango, papaya, and berries².
• Vegetables: Broccoli, Brussels sprouts, cauliflower, green and red peppers, spinach, and tomatoes².

Recommended Daily Intake

• Adults: 90 mg per day for men and 75 mg per day for women³.
• Smokers: An additional 35 mg per day is recommended due to increased oxidative stress and metabolic turnover of vitamin C³.

Deficiency and Toxicity

• Deficiency: Can lead to scurvy, characterized by fatigue, gum swelling, joint pain, and poor wound healing²³.
• Toxicity: High doses (above 2000 mg per day) can result in gastrointestinal discomfort and diarrhea².

Limited Efficacy for Common Cold

While popular belief holds that vitamin C can prevent colds, research suggests that it does not reduce the risk of getting a cold for most people². However, regular supplementation may slightly shorten the duration and lessen the severity of cold symptoms².

For those seeking additional information or specific supplements, please ask if you would like to search for product recommendations.

Footnotes

1. Ascorbic Acid (Vitamin C): MedlinePlus ↩ ↩² ↩³ ↩⁴ ↩⁵

2. Vitamin C: MedlinePlus Medical Encyclopedia ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹

3. Vitamin C: Nutrition Source, Harvard ↩ ↩² ↩³