Vitamin C
Vitamin C (ascorbic acid) is a water-soluble vitamin that has numerous
biological functions. Functions include: immune support, synthesis of
collagen, wound healing, biosynthesis of neurotransmitters, aid in the absorption of iron, and fighting free radicals in the body. Free radicals are products of normal bodily processes like when our bodies convert food to energy, but they can also come from outside sources such as breathing them in from the surrounding air. If free radicals are not removed from the body, it can lead to a state of “oxidative stress.” Oxidative stress is associated with more than 200 diseases. Antioxidants like vitamin C neutralize free radicals to prevent damage.
What are the sources of vitamin C?
Vitamin C is an essential vitamin meaning our bodies cannot make it so we
must get it from our diet or supplements. There is an abundance of food sources that provide enough vitamin C for most people. Food sources include oranges, strawberries, kiwi, bell peppers, broccoli, kale, and spinach.
Vegetarians can greatly benefit from vitamin C. Vitamin C helps the body absorb iron from plant-based food. To get this benefit, combine vitamin C-rich foods and iron-rich plant foods such as combining black beans and salsa or putting strawberries on a spinach salad.
How much vitamin C do I need?
Age Group | Recommended Intake |
|---|---|
Infants, 0-6 months | 40 mg |
Infants, 7-12 months | 50 mg |
Toddlers, 1-3 years old | 15 mg |
Children, 4-8 years old | 25 mg |
Children, 9-13 years old | 45 mg |
Male teens, 14-18 years old | 75 mg |
Female teens, 14-18 years old | 65 mg |
Adult women | 75 mg |
Adult men | 90 mg |
Pregnant women | 85 mg |
Breastfeeding women | 120 mg |
Experts recommend taking no more than 2000 mg per day. Vitamin C is a water-soluble vitamin. Once the body utilizes the amount of vitamin C that it needs, then the rest is excreted in the urine.
What are the signs of vitamin C deficiency?
Most people get enough vitamin C in their diet. Deficiency is more likely to occur in people who:
• Smoke or are exposed to secondhand smoke
• Have certain gastrointestinal disorders or certain types of cancer
• Have a limited diet that doesn’t regularly include fruits or vegetables.
Signs of vitamin C deficiency include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can lead to
scurvy, a rare but potentially severe illness.
Are there risks of taking too much vitamin C?
Side effects are rarely reported when vitamin C (from food sources or supplements) is taken in the recommended dosages. However, some gastrointestinal side effects have been reported with higher doses of vitamin C. These side effects include diarrhea, nausea, and abdominal cramps. Doses of vitamin C above the recommended limit (2000mg or greater) may lead to kidney stones, severe diarrhea, nausea, and gastritis.
How can I reduce the side effects of vitamin C side effects?
Gastrointestinal side effects are associated with higher doses of vitamin C. Taking a buffered, non-acid form of vitamin C may help to reduce these side effects.
What conditions does vitamin C help?
Research has been conducted on the use of vitamin C for specific conditions. Research shows the following:
• Cancer – Eating a diverse diet that is rich in fruits and vegetables may lower your risk of cancer. However, it is unclear if the link is related to vitamin C or the food itself. Taking vitamin C supplements did not have the same effect on cancer that a vitamin C rich diet does.
• Common cold – Oral vitamin C supplements won’t prevent the common cold, but it may shorten the duration of it or reduce the severity.
• Eye diseases – Oral vitamin C supplements may prevent age-related macular degeneration from worsening when it’s taken in conjunction with other vitamins and minerals. Some studies have suggested that higher vitamin C levels may lower the risk of developing cataracts.
Always check with your doctor or pharmacist before starting a new supplement.