Vitamin C, also called ascorbic acid, is a nutrient that helps support the immune system, maintain healthy skin, and promote iron absorption from foods. It is involved in several functions that help the body work properly.
Foods that contain vitamin C include fruits, leafy greens, and vegetables, such as strawberries, broccoli, kiwi, and tomatoes. Vitamin C is also available in supplement form, which should only be used under the guidance of a doctor or registered dietitian.
Low vitamin C intake can lead to scurvy. This condition can cause symptoms such as bleeding and swollen gums, tiredness, and muscle pain.
Main functions
The main health benefits of vitamin C are:
1. Maintaining healthy skin
Vitamin C helps maintain skin health because it is an anti-inflammatory and antioxidant nutrient that supports collagen production. Collagen is a protein involved in the formation and regeneration of the skin, playing a key role in wound healing.
Because it supports collagen production, vitamin C also helps maintain skin firmness and elasticity. This may help prevent wrinkles and sagging skin.
2. Improving iron absorption
Vitamin C improves iron absorption from foods, which helps the body produce hemoglobin, the part of red blood cells that carries oxygen throughout the body.
In this way, vitamin C may help prevent and treat anemia.
3. Supporting a balanced immune system
Regular vitamin C intake helps support the immune system because it strengthens and improves the function of the body’s defense cells, helping them fight off microorganisms such as viruses, bacteria, and fungi.
Read about other immune system boosters that can help protect you from illness.
4. Lowering “bad” cholesterol
Vitamin C may help lower levels of “bad” LDL cholesterol in the blood, helping reduce the risk of conditions such as atherosclerosis, stroke, or heart attack.
This is related to vitamin C’s antioxidant properties, which help inhibit oxidation of fats in the body.
5. Controlling blood pressure
Vitamin C has antioxidant properties that promote higher levels of nitric oxide in the body. Nitric oxide supports relaxation of blood vessels, improving blood flow and helping control blood pressure.
6. (Potentially) reducing the risk of cancer
Due to its potential antioxidant effect, vitamin C may help reduce the risk of some types of cancer, such as lung, colon, stomach, breast, and prostate cancer.
However, more studies are needed to confirm this possible benefit of vitamin C in cancer prevention.
7. Supporting memory and cognition
Vitamin C is essential for the production and release of dopamine, a neurotransmitter that helps increase the feeling of pleasure and support sleep, mood, memory, and learning.
Food sources
Vitamin C-rich foods include fruits such as oranges, kiwi, strawberries, acerola, and guava; vegetables such as tomatoes, bell peppers, and carrots; and leafy greens such as broccoli, spinach, and arugula.
Recommended daily intake
The table below shows the recommended daily amount of vitamin C based on age and pregnancy status:
Breastfeeding women 18 years of age and uunder 19 years need 115 mg of vitamin C daily, while those aged 19-50 require 120 mg.
Dietary supplements
Vitamin C supplements are indicated to treat scurvy, which is a condition caused by vitamin C deficiency. It can cause symptoms such as excessive tiredness, loss of appetite, easy bleeding, and problems with wound healing.
Vitamin C supplements may also be indicated for people with conditions that increase the body’s need for this nutrient, such as gingivitis, inflammatory bowel disease, arthritis, diabetes, burns, and smoking.
Vitamin C is generally taken by mouth as effervescent tablets or capsules. It can also be given by injection (intramuscular, intravenous, or subcutaneous) and should be administered by a doctor or nurse.
Low levels
Low vitamin C levels in the body occur when vitamin C concentrations in leukocytes fall between 0 and 7 mg/dL.
Symptoms of deficiency usually appear after 4 to 12 weeks of insufficient intake.
A person with vitamin C deficiency may have fatigue, malaise, bleeding gums, easy bruising, delayed wound healing, and pain in the bones and joints.
High levels
Excess vitamin C usually happens due to high intake of vitamin C supplements. It may cause symptoms such as diarrhea, nausea, vomiting, heartburn, and abdominal pain.
For this reason, vitamin C supplements should only be used under the guidance of a doctor or registered dietitian.