Vitamin C, also known as ascorbic acid, is a crucial water-soluble vitamin that your body needs but cannot produce itself. It has several key functions:

1. Antioxidant Properties: Vitamin C acts as an antioxidant, helping to protect cells from the damage caused by free radicals[^1^][^4^].
2. Collagen Synthesis: It is essential for the biosynthesis of collagen, which is necessary for the maintenance and repair of skin, tendons, ligaments, and blood vessels[^3^][^6^].
3. Immune Function: It supports various cellular functions of both the innate and adaptive immune systems. Supplementation can help boost the immune system and potentially shorten the duration of common colds[^7^].
4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron (the iron found in plant-based foods)[^6^].
5. Tissue Repair: It is vital for wound healing and maintaining healthy cartilage, bones, and teeth[^2^].

Sources of Vitamin C

Good dietary sources of Vitamin C include:

• Citrus fruits like oranges and grapefruits
• Berries such as strawberries and blackcurrants
• Vegetables such as broccoli, Brussels sprouts, and bell peppers[^2^][^5^].

Recommended Daily Allowance

• Men: 90 mg per day
• Women: 75 mg per day
• Pregnant women: 85 mg per day
• Breastfeeding women: 120 mg per day
• Smokers: An additional 35 mg per day is recommended due to increased oxidative stress[^8^].

Deficiency and Excess

• Deficiency: Symptoms can include bleeding gums, slow wound healing, anemia, and in severe cases, scurvy[^3^].
• Excess: While high doses are generally well-tolerated, amounts greater than 2,000 mg/day may cause gastrointestinal disturbances and kidney stones[^9^].

For those looking to supplement their diet with Vitamin C, it's important to check the product labels for dosage and consider whether it is necessary based on dietary intake.