Vitamin C

What is Vitamin C?

Vitamin C, also known as ascorbic acid is an essential vitamin that people need to survive. It plays an important role in the formation of collagen within connective tissue. It has a vital role in the chain of metabolic activity within our body’s cells. Last, but not least it also stimulates the immune system.

What does Vitamin C do?

It is vital to production of collagen

Acts as an antioxidant

Enhances the immune system

Important for metabolic functions like the production of hormones

Increases absorption of Iron

The most vital function of these in humans is its part in the synthesis of collagen. Collagen is what literally holds you together and is present in skin as well as cartilage. People with a deficiency of vitamin C suffered from scurvy, where their connective tissue (collagen) in their blood vessels was weak and symptoms of bruising and bleeding were common. Without healthy collagen your body just cannot repair itself correctly. Healthy collagen within the skin creates a firmness and prevents lines and sagging. During wound repair new collagen is deposited in order to close the wound. Without vitamin C our skin health would suffer.

Foods high in Vitamin C

Citrus fruits, strawberries, guavas, kiwis, papaya, peppers, broccoli, cauliflower, brussels sprouts, kale, mustard greens, garden cress, thyme, and parsley.

Vitamin C in Supplements

Vitamin C or ascorbic acid supplements are available in case foods lacking Vitamin C are hard to come by. Fortunately this should not be necessary as we live in a world food of rich foods to fulfill this requirement.

Vitamin C for Anti-Aging

Vitamin C can help you look and feel younger due to its role as a cofactor in the production of collagen and other metabolic functions. As an antioxidant and immune system booster it will also help you feel younger and healthier.

Vitamin C Recommended Dose

The recommended daily dose for vitamin C is 75mg per day and an additional 25 if you are a smoker. Most people will get the daily value from the foods that they eat, but supplements are also available. Although vitamin C has great health benefits, taking more than 2,000 mg a day may be harmful and could lead to diarrhea, nausea, vomiting, and other symptoms.

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI)

Vitamin C Deficiency

Vitamin C deficiency can have significant health effects like fatigue, mood changes, weight loss, joint and muscle pain, bruising, tooth and gum problems, dry hair and skin, and infections. Joint and muscle aches, bruising, dental conditions, and skin discoloration can result as well. These symptoms are related to its role in the construction of collagen. Vitamin C is an essential vitamin that our body cannot synthesize. This is why it is important to get it from our diet. Citrus fruits are great sources of vitamin C, but many other fruits and vegetables also contain it. Supplements can be taken as well.