Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in maintaining various bodily functions¹. It is a water-soluble vitamin, meaning it dissolves in water and must be consumed regularly through diet, as the body cannot store it¹².

Functions of Vitamin C

1. Antioxidant Properties: Vitamin C is a powerful antioxidant, which helps neutralize harmful free radicals that can damage cells and contribute to aging and diseases such as cancer¹.

2. Collagen Synthesis: It is crucial for the synthesis of collagen, a protein that helps in the formation of skin, cartilage, tendons, ligaments, and blood vessels³. This makes it an essential factor in wound healing and maintaining skin health⁴.

3. Immune Support: Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. It may enhance the proliferation and function of immune cells⁵.

4. Iron Absorption: Vitamin C improves the absorption of iron from plant-based foods, which is especially beneficial for individuals at risk of iron deficiency³.

Dietary Sources

Vitamin C is abundant in many fruits and vegetables. Rich sources include citrus fruits (like oranges and grapefruits), strawberries, kiwis, bell peppers, broccoli, Brussels sprouts, and spinach⁶⁷.

Recommended Intake and Safety

The Recommended Dietary Allowance (RDA) for vitamin C is 90 mg per day for men and 75 mg per day for women. Smoking increases the requirement by an additional 35 mg per day⁸. The Tolerable Upper Intake Level (UL) is set at 2000 mg per day to prevent potential gastrointestinal disturbances⁸.

Deficiency and Risks

A deficiency in vitamin C can lead to scurvy, characterized by symptoms such as fatigue, gum disease, and skin problems⁹. While serious side effects from excessive intake are rare since the body excretes excess amounts, doses greater than 2000 mg/day can cause stomach upset and diarrhea¹⁰.

Overall, vitamin C is a critical element of a healthy diet, contributing to bodily functions, immune support, and overall well-being¹¹.

Footnotes

1. Nutrition Source - Harvard ↩ ↩² ↩³

2. MedlinePlus ↩

3. StatPearls - NCBI Bookshelf ↩ ↩²

4. Linus Pauling Institute at Oregon State University ↩

5. NCBI - PMC ↩

6. Office of Dietary Supplements - NIH ↩

7. MedlinePlus ↩

8. Nutrition Source - Harvard ↩ ↩²

9. StatPearls - NCBI Bookshelf ↩

10. NHS ↩

11. Linus Pauling Institute at Oregon State University ↩