Benefits of Vitamin C

 Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that plays a crucial role in numerous bodily functions. Unlike most animals, humans cannot synthesize vitamin C internally, making dietary intake vital for survival.



Key Functions and Benefits of Vitamin C

Sources of Vitamin C
  • Citrus fruits (oranges, lemons, grapefruit)
  • Bell peppers (especially red and yellow)
  • Strawberries
  • Kiwi
  • Tomatoes
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Potatoes
  • Indian gooseberry (Amla)
  • Melons (cantaloupe)
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  • Adult men: Approximately 90 mg per day.
  • Adult women: Approximately 75 mg per day.
  • Pregnant individuals: Around 85 mg per day.
  • Breastfeeding individuals: Around 120 mg per day.
  • Smokers: Need an additional 35 mg per day due to increased oxidative stress.

Absorption and Excretion


Deficiency (Scurvy)

  • Easy bruising and bleeding (especially bleeding gums)
  • Fatigue and malaise
  • Poor wound healing
  • Swollen and painful joints
  • Corkscrew hairs (twisted or coiled hair shafts)
  • Small red or purple spots on the skin (petechiae)
  • Anemia
  • Weakened tooth enamel
Excess Vitamin C:
  • Diarrhea
  • Nausea
  • Stomach cramping
  • Bloating


  1. Potent Antioxidant: Vitamin C is a powerful antioxidant. It helps protect your cells from damage caused by free radicals – unstable molecules produced during normal metabolism or due to exposure to environmental factors like pollution, tobacco smoke, and UV radiation. This antioxidant property is believed to play a role in reducing the risk of chronic diseases, including heart disease and some cancers, though more research is needed to fully understand these connections.

  2. Collagen Production: One of Vitamin C's most critical roles is its involvement in collagen synthesis. Collagen is the primary structural protein in the body, essential for the health and integrity of skin, bones, cartilage, blood vessels, tendons, ligaments, and even the gut. Vitamin C acts as a co-factor for enzymes required to stabilize the collagen molecule, promoting its formation and strength. This contributes to wound healing, maintaining healthy skin, and strong connective tissues.

  3. Immune System Support: Vitamin C significantly contributes to immune defense. It supports various cellular functions of both the innate and adaptive immune systems. It enhances the function of phagocytic cells (like neutrophils) that engulf and kill pathogens, promotes the production of reactive oxygen species to fight infections, and is involved in the differentiation and proliferation of B- and T-cells, which are key components of the immune response. Deficiency can lead to impaired immunity and increased susceptibility to infections.

  4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. This is particularly important for individuals with iron deficiency anemia, as consuming vitamin C-rich foods or supplements alongside iron can significantly improve iron uptake.

  5. Wound Healing: Due to its role in collagen formation, vitamin C is vital for efficient wound healing. It helps in the repair of damaged tissues and the formation of new skin.

  6. Skin Health: Beyond collagen production, vitamin C is concentrated in the skin, where it helps protect against environmental oxidative stress, such as UV-induced photodamage. It also works in conjunction with vitamin E to recycle this important lipid-soluble antioxidant, further safeguarding cell membranes. Topical applications of vitamin C are popular in skincare for their ability to promote collagen, reduce wrinkles, and improve skin appearance.

Vitamin C is abundant in various fruits and vegetables. Since it is water-soluble and can be destroyed by heat and light, consuming raw or lightly cooked sources is beneficial.

Excellent sources include:

The recommended daily intake of vitamin C varies by age, gender, and specific life stages.

Most people can obtain sufficient vitamin C through a balanced diet rich in fruits and vegetables.

Vitamin C is absorbed primarily in the distal small intestine through an energy-dependent process involving specific transporters. At typical dietary doses (up to 100 mg/day), absorption is nearly complete. As a water-soluble vitamin, any excess not needed by the body is generally excreted in the urine, making serious toxicity rare.

Severe and prolonged vitamin C deficiency leads to a condition called scurvy. Historically common among sailors on long voyages without fresh produce, scurvy is now rare in developed countries but can occur in individuals with severely restricted diets, those with alcohol or drug abuse, or long-term exposure to secondhand smoke.

Symptoms of vitamin C deficiency (scurvy) include



While generally safe due to its water-soluble nature, very high doses of vitamin C (typically over 2,000 mg/day for adults) can lead to mild side effects, primarily digestive discomfort. These can include:

In rare cases, very high intake, especially in individuals prone to kidney stones, may aggravate their condition by increasing the excretion of oxalate and uric acid in the urine. It is generally advisable to obtain vitamin C from food sources, and if supplementing, to stay within recommended limits unless advised otherwise by a healthcare professional.

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