Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for numerous bodily functions. Here are some key points about Vitamin C:

Functions

1. Antioxidant: Vitamin C is a powerful antioxidant that helps protect cells from damage by free radicals¹.
2. Collagen Synthesis: It is crucial for the biosynthesis of collagen, a protein necessary for the health of skin, blood vessels, bones, and cartilage².
3. Immune Support: Supports the immune system by enhancing the function of white blood cells³.
4. Iron Absorption: Improves the absorption of iron from plant-based foods, thereby helping prevent iron deficiency⁴.
5. Wound Healing: Plays a role in wound healing and repair of body tissues⁵.

Sources

Vitamin C can be found in a variety of fruits and vegetables:

• Citrus fruits (oranges, lemons)
• Strawberries
• Bell peppers
• Broccoli
• Brussels sprouts
• Potatoes⁶

Recommended Daily Intake

• For adults, the Recommended Dietary Allowance (RDA) is 90 mg/day for men and 75 mg/day for women.
• During pregnancy, the RDA increases to 85 mg/day, and to 120 mg/day during lactation⁷.
• Smokers require an additional 35 mg/day due to increased oxidative stress and metabolic turnover of the vitamin⁸.

Upper Limit

• The Tolerable Upper Intake Level (UL) for adults is set at 2000 mg/day⁹. Consuming more than this amount may cause gastrointestinal distress such as diarrhea and abdominal cramps¹⁰.

Deficiency

A deficiency in Vitamin C can lead to scurvy, characterized by symptoms such as fatigue, swollen gums, joint pain, and poor wound healing¹¹.

Supplementation

Vitamin C supplements come in various forms, including tablets, capsules, chewable tablets, and powders. High doses of Vitamin C may not necessarily provide additional health benefits and should be taken with caution to avoid potential side effects¹².

If you would like to search for specific Vitamin C supplement products, please let me know, and I can help you find some options.

Footnotes

1. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ ↩

2. https://www.ncbi.nlm.nih.gov/books/NBK499877/ ↩

3. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C ↩

4. https://nutritionsource.hsph.harvard.edu/vitamin-c/ ↩

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918462/ ↩

6. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ ↩

7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030 ↩

8. https://nutritionsource.hsph.harvard.edu/vitamin-c/ ↩

9. https://www.ncbi.nlm.nih.gov/books/NBK225480/ ↩

10. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ ↩

11. https://www.medlineplus.gov/druginfo/meds/a682583.html ↩

12. https://www.ncbi.nlm.nih.gov/books/NBK225480/ ↩