Vitamin C, also known as ascorbic acid , is a water-soluble vitamin that is essential for many processes in the body. It is particularly well known for its antioxidant properties and its role in supporting the immune system. Vitamin C also helps with collagen formation, wound healing, and iron absorption. Since the human body cannot produce vitamin C on its own, it must be obtained through diet or supplements. In this article, you will learn why vitamin C is important, what benefits it offers, and how to use it safely.

What is vitamin C?

Vitamin C is a water-soluble vitamin found in many fruits and vegetables. It acts as a powerful antioxidant that protects cells from oxidative stress caused by free radicals. Free radicals are created in the body through normal metabolic processes as well as environmental influences such as smoking or pollution. In addition to supporting the immune system, vitamin C also plays a crucial role in collagen production, which is essential for healthy skin, joints and blood vessels [1].

Vitamin C is also known as ascorbic acid , a chemical name for the form of the vitamin used in dietary supplements and fortified foods. Ascorbic acid is available in both synthetic and natural forms and is biologically equivalent, meaning the body can use both forms in the same way [2].

Vitamin C occurs naturally in many fruits and vegetables, including citrus fruits such as oranges, lemons and grapefruit, as well as strawberries, kiwis, peppers and broccoli. Since vitamin C is water-soluble and the body does not store it, it is important to regularly eat foods rich in vitamin C to meet needs [3].

Vitamin C is either obtained from natural sources such as fruits and vegetables or produced synthetically. Synthetic vitamin C used in supplements is often made from glucose and chemically converted into ascorbic acid. Both forms are chemically identical and are used by the body in the same way [4].

Health Benefits of Vitamin C

Vitamin C is known for its role in supporting the immune system. It promotes the production and function of white blood cells, which play a key role in fighting infections. In addition, vitamin C protects immune system cells from oxidative damage and contributes to wound healing. Studies have shown that adequate vitamin C intake can shorten the duration of colds and reduce symptoms [5].

Vitamin C is a crucial nutrient for the skin as it promotes collagen production. Collagen is the skin's main structural protein that supports its firmness and elasticity. Through its antioxidant properties, vitamin C also protects the skin from damage caused by UV rays and pollution. It is often used in skin care products to reduce the appearance of wrinkles and make the skin look more radiant [6].

As a powerful antioxidant, vitamin C protects cells from the damaging effects of free radicals that cause oxidative stress. This oxidative stress can lead to cell damage and increase the risk of chronic diseases such as heart disease and cancer. Vitamin C helps neutralize these free radicals and reduce the risk of cell damage [7].

Vitamin C improves the absorption of non-heme iron found in plant foods. Non-heme iron is less well absorbed by the body than the heme iron found in animal products. However, vitamin C can increase the bioavailability of plant iron by converting the iron into a form that is more easily absorbed. This is especially important for vegetarians and vegans who rely on plant sources of iron [8].

Vitamin C can help reduce the risk of cardiovascular disease by reducing inflammation in the body and lowering blood pressure. It also supports the flexibility of blood vessels, thus helping to improve blood flow. Studies suggest that regular intake of vitamin C can reduce the risk of strokes and heart attacks [9].

Vitamin C also plays a role in supporting cognitive function. It protects the brain from oxidative damage associated with aging and neurodegenerative diseases such as Alzheimer's. Studies show that people with higher levels of vitamin C have better cognitive performance and a lower risk of age-related cognitive decline [10].

How does vitamin C work in the body?

Vitamin C acts as a powerful antioxidant in the body, neutralizing free radicals and protecting cells from damage. It supports the production of collagen, which is crucial for the skin, blood vessels and connective tissue. It also plays a role in the regeneration of other antioxidants such as vitamin E and helps convert folate into its active form. In addition, vitamin C supports immune system function and improves iron absorption from plant foods [11].

Recommended dosage and use of vitamin C

The recommended daily allowance (RDA) of vitamin C for adults is about 75 mg per day for women and 90 mg per day for men. Pregnant and breastfeeding women have slightly increased needs. For smokers, an additional amount of 35 mg per day is recommended, as smoking reduces vitamin C levels in the body. When taking supplements, a dosage of up to 1,000 mg per day may be considered to meet needs or in cases of increased need, such as during a cold [12].

Vitamin C can be taken at any time of the day, either with or without food. Since vitamin C is water-soluble, excess vitamin is easily excreted in the urine. Supplements can be taken in the form of tablets, capsules, powder or effervescent tablets. It is recommended to take vitamin C in smaller doses throughout the day to ensure consistent absorption [13].

Side effects and safety of vitamin C

Vitamin C is considered very safe and well tolerated, even in higher doses. Because it is water-soluble, excess vitamin C that the body does not need is excreted in the urine. However, extremely high doses (over 2,000 mg per day) can cause side effects such as stomach upset, diarrhea, and kidney stones. It is recommended to limit daily vitamin C intake to about 1,000 mg unless a doctor recommends a higher dose [14].

Rare side effects of high intake of vitamin C include stomach upset, bloating, and diarrhea. These side effects usually only occur with very high doses of more than 2,000 mg per day. People with kidney problems should be especially careful, as excessive intake of vitamin C can increase the risk of kidney stones [15].

Vitamin C compared to other vitamins

Both vitamin C and vitamin E are powerful antioxidants that protect the body from oxidative stress. While vitamin C is water-soluble and works in aqueous environments such as the blood and cells, vitamin E is fat-soluble and protects cell membranes from damage. Both vitamins complement each other in their effects and often work together to support the body's antioxidant defenses [16].

Vitamin C and zinc are often combined in immune system-boosting supplements. While vitamin C promotes white blood cell production and acts as an antioxidant, zinc supports immune cell function and contributes to wound healing. Both nutrients are important for a strong immune system, and adequate intake can help prevent colds and infections [17].

Natural Sources of Vitamin C

Vitamin C occurs naturally in many fruits and vegetables. The best sources include citrus fruits such as oranges, lemons and grapefruit, as well as other fruits such as kiwis, strawberries and papayas. Vegetables such as bell peppers, broccoli, Brussels sprouts and spinach are also rich in vitamin C. Eating a balanced diet with these foods can help meet your daily vitamin C needs [18].

Vitamin C in dietary supplements

Vitamin C is available in several supplement forms, including tablets, capsules, gummies, effervescent tablets, and powder. Many supplements combine vitamin C with other nutrients, such as zinc or bioflavonoids, to improve absorption and enhance antioxidant effects. Supplements may be a useful option when it is difficult to meet vitamin C needs through diet alone [19].

Final Thoughts on Vitamin C

Vitamin C, also known as ascorbic acid, is an essential vitamin that plays a central role in the immune system, skin health, and metabolism. It is a powerful antioxidant that protects cells from damage and supports wound healing. For people looking to boost their immune function, improve their skin health, or reduce oxidative stress, vitamin C is an important supplement that can be obtained either through diet or supplements.

references

[1] Examine.com. Vitamin C (Ascorbic Acid). Available at: https://examine.com/supplements/vitamin-c/
[2] WebMD. Vitamin C - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c
[3] Healthline. Vitamin C: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/vitamin-c
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[5] Mayo Clinic. Vitamin C for Immune Health. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
[6] National Institutes of Health. Vitamin C and Skin Health. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
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[8] Healthline. Vitamin C and Iron Absorption. Available at: https://www.healthline.com/nutrition/vitamin-c-iron
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[12] Healthline. Vitamin C dosage and usage. Available at: https://www.healthline.com/nutrition/vitamin-c-dosage
[13] Mayo Clinic. Vitamin C Supplements and Timing. Available at: https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
[14] WebMD. Vitamin C Safety and Side Effects. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c
[15] Healthline. Vitamin C side effects. Available at: https://www.healthline.com/nutrition/vitamin-c-side-effects
[16] Examine.com. Vitamin C vs. Vitamin E. Available at: https://examine.com/supplements/vitamin-e/
[17] Examine.com. Vitamin C vs Zinc. Available at: https://examine.com/supplements/zinc/
[18] National Institutes of Health. Natural Sources of Vitamin C. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[19] Healthline. Vitamin C Supplement Benefits. Available at: https://www.healthline.com/nutrition/vitamin-c