Vitamin C is far more than just a common supplement.
Acting as a powerful antioxidant and a key player in the immune system, it protects the body from harmful free radicals while supporting essential biological functions.
Here’s why vitamin C is an essential nutrient for your body.
What is vitamin C
Vitamin C, or L-ascorbic acid, is a water-soluble vitamin that humans cannot produce on their own, making it essential to obtain from diet or supplements.
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Why the body needs vitamin C
This vitamin is required for the production of collagen, L-carnitine, and certain neurotransmitters, as well as for protein metabolism.
Tissue strength and wound healing
Collagen formation depends on vitamin C, and collagen is vital for connective tissue and proper wound healing.
Antioxidant protection
Vitamin C works as a strong antioxidant, helping to defend the body against damage caused by free radicals.
Support for other antioxidants
It regenerates other antioxidants in the body, including vitamin E, enhancing overall cellular protection.
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Role in immune defense
Vitamin C contributes to the normal function of the immune system and supports the body’s natural defenses.
Enhancing iron absorption
It improves the absorption of non-heme iron, the type of iron found in plant-based foods.
The risk of scurvy
Severe vitamin C deficiency leads to scurvy, a condition marked by fatigue, weak connective tissue, poor wound healing, and bleeding gums.
Daily recommended intakes
Adults need 90–120 mg per day, while children and adolescents need 15–115 mg depending on age. Smokers require an additional 35 mg daily.
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Best food sources of vitamin C
Citrus fruits, bell peppers, kiwi, broccoli, strawberries, and Brussels sprouts are excellent sources.
Juices such as orange and grapefruit juice also provide high amounts.
Vitamin C in supplements
Ascorbic acid is the most common supplement form and is absorbed as effectively as vitamin C from food.
Deficiency in populations
Most people in developed countries consume enough vitamin C, making deficiency rare, though still possible in vulnerable groups.
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Who is at higher risk
Smokers, people exposed to secondhand smoke, infants fed boiled or evaporated milk, those with restricted diets, and people with certain chronic illnesses are more likely to experience low intakes.
Vitamin C and cancer prevention
Some studies suggest high intakes may reduce the risk of certain cancers, though overall scientific evidence remains inconsistent.
Vitamin C in cancer treatment
Intravenous vitamin C can reach higher blood concentrations than oral supplements, but clinical studies show mixed results, and more research is needed.
Heart health and cardiovascular disease
While vitamin C has properties that suggest protective effects, studies have produced conflicting outcomes, and supplementation has not shown conclusive benefits.
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Eye health
High intake may reduce the risk of developing cataracts or age-related macular degeneration, though evidence is limited.
For those with AMD, antioxidant supplements including vitamin C can slow progression.
Vitamin C and the common cold
In the general population, vitamin C does not prevent colds but can slightly reduce their duration and severity.
It may reduce cold incidence in people exposed to extreme physical stress or cold environments.
Risks of excess intake
High vitamin C intakes are generally safe but may cause diarrhea, nausea, and stomach cramps.
The tolerable upper limit is between 400 and 2,000 mg per day depending on age.
Interactions with medications
Vitamin C can interact with certain medications, including chemotherapy agents, statins, and radiation therapy.
Vitamin C as part of a healthy diet
Experts recommend meeting nutritional needs primarily through food, with supplements serving as a backup when diet alone is insufficient.
This article is based on information from National Institutes of Health.