Vitamin C
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin C helps grow and repair tissues by making collagen, which is a protein that supports skin and blood vessels. It acts as an antioxidant, which protects cells from damage, and boosts the immune system, which defends against infections.
You can get Vitamin C from fruits like oranges and strawberries, and vegetables like bell peppers and broccoli. It's best to eat them raw or lightly cooked to keep the Vitamin C intact.
Not getting enough Vitamin C can lead to scurvy, which causes fatigue, swollen gums, joint pain, and anemia, which is a lack of red blood cells.
Adults need 90 mg for men and 75 mg for women daily. Pregnant women need 85 mg, and breastfeeding women need 120 mg. Smokers need an extra 35 mg. Don't exceed 2,000 mg per day.
Taking Vitamin C is safe if you don't exceed 2,000 mg per day. Too much can cause stomach upset and diarrhea, which is frequent, loose bowel movements, and may lead to kidney stones, which are hard deposits in the kidneys.
Frequently Asked Questions
What does Vitamin C do?
Vitamin C, which is a vitamin, plays several important roles in the human body. It is crucial for the growth and repair of tissues, as it helps in the production of collagen, which is a protein that supports skin, cartilage, and blood vessels. Vitamin C also acts as an antioxidant, which means it helps protect cells from damage by free radicals. Additionally, it boosts the immune system, which is the body's defense against infections, and enhances iron absorption from plant-based foods.
How can I get Vitamin C from my diet?
Vitamin C is primarily found in plant-based sources. Fruits like oranges, strawberries, kiwi, and guava are rich in Vitamin C. Vegetables such as bell peppers, broccoli, and Brussels sprouts also provide significant amounts. Cooking methods can affect Vitamin C content, as it is sensitive to heat and water. To preserve Vitamin C, it's best to consume fruits and vegetables raw or lightly cooked. Some fortified foods, like certain cereals and juices, may also contain added Vitamin C to help meet daily requirements.
How does Vitamin C affect my health?
Vitamin C deficiency can lead to a condition called scurvy, which is characterized by symptoms like fatigue, swollen gums, joint pain, and anemia, which is a condition where there is a lack of red blood cells. People at risk include those with poor diets, smokers, and individuals with certain medical conditions that affect nutrient absorption. Scurvy can cause serious health issues if not addressed, so it's important to ensure adequate intake of Vitamin C through diet or supplements.
Who can have low levels of Vitamin C?
Certain groups are more at risk for Vitamin C deficiency. These include smokers, who have increased Vitamin C needs due to oxidative stress from smoking. People with limited food variety, such as those with restrictive diets or food allergies, may also be at risk. Additionally, individuals with certain medical conditions, like malabsorption syndromes, which are conditions that affect nutrient absorption, may have difficulty getting enough Vitamin C. It's important for these groups to monitor their Vitamin C intake to prevent deficiency.
What diseases can Vitamin C treat?
Vitamin C is used as a complementary treatment for several conditions. It supports the immune system, which is the body's defense against infections, and may reduce the duration of colds. It also aids in wound healing by promoting collagen formation, which is a protein that helps maintain skin and connective tissues. Some studies suggest it may have a role in reducing the risk of chronic diseases like heart disease, but more research is needed to confirm these benefits. Always consult a healthcare provider for personalized advice.
How do I know if I have low levels of Vitamin C?
To diagnose Vitamin C deficiency, healthcare providers may use blood tests to measure the level of Vitamin C in the blood. A level below 11 micromoles per liter indicates a deficiency. Symptoms of deficiency include fatigue, swollen gums, joint pain, and anemia, which is a condition where there is a lack of red blood cells. If a deficiency is suspected, a healthcare provider may also assess dietary intake and consider any underlying health conditions that could affect nutrient absorption.
How much supplement of Vitamin C should I take?
The usual daily requirement of Vitamin C varies by age and life stage. For adults, the recommended daily allowance is 90 mg for men and 75 mg for women. Pregnant women need 85 mg, while breastfeeding women require 120 mg. Smokers need an additional 35 mg per day due to increased oxidative stress. The upper limit for safe intake is 2,000 mg per day for adults. It's important to meet these requirements through a balanced diet or supplements if necessary.
Will supplements of Vitamin C interfere with my prescription medicines?
Yes, Vitamin C supplements can interact with certain prescription medications. Vitamin C, which is an antioxidant, can affect the absorption and effectiveness of some drugs. For example, it may increase the absorption of iron supplements, which can be beneficial for those with iron deficiency but may interfere with medications that require stable iron levels. Additionally, high doses of Vitamin C can affect the effectiveness of chemotherapy drugs. It's important to consult with a healthcare provider before combining Vitamin C supplements with prescription medications to avoid potential interactions.
Is taking too much of Vitamin C harmful?
Excessive Vitamin C supplementation can be harmful. The tolerable upper intake level for adults is 2,000 mg per day. Short-term effects of high doses include stomach upset and diarrhea, which is a condition where you have frequent, loose, or watery bowel movements. Long-term excessive intake may lead to kidney stones, which are hard deposits made of minerals and salts that form inside your kidneys. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses of Vitamin C.
What is the best supplement for Vitamin C?
Vitamin C is available in several chemical forms. The most common form is ascorbic acid, which is highly bioavailable, meaning it is easily absorbed by the body. Other forms include sodium ascorbate and calcium ascorbate, which are less acidic and may be gentler on the stomach. Ester-C is a patented form that contains calcium ascorbate and is marketed as being more easily absorbed. The choice of form may depend on individual tolerance, cost, and specific health needs.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Red pepper, sweet, raw, ½ cup | 95 | 106 |
| Orange juice, ¾ cup | 93 | 103 |
| Orange, 1 medium | 70 | 78 |
| Grapefruit juice, ¾ cup | 70 | 78 |
| Kiwifruit, 1 medium | 64 | 71 |
| Green pepper, sweet, raw, ½ cup | 60 | 67 |
| Broccoli, cooked, ½ cup | 51 | 57 |
| Strawberries, fresh, sliced, ½ cup | 49 | 54 |
| Brussels sprouts, cooked, ½ cup | 48 | 53 |
| Grapefruit, ½ medium | 39 | 43 |
| Broccoli, raw, ½ cup | 39 | 43 |
| Tomato juice, ¾ cup | 33 | 37 |
| Cantaloupe, ½ cup | 29 | 32 |
| Cabbage, cooked, ½ cup | 28 | 31 |
| Cauliflower, raw, ½ cup | 26 | 29 |
| Potato, baked, 1 medium | 17 | 19 |
| Tomato, raw, 1 medium | 17 | 19 |
| Spinach, cooked, ½ cup | 9 | 10 |
| Green peas, frozen, cooked, ½ cup | 8 | 9 |
- * Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin C is 90 mg for adults and children age 4 years and older [13]. FDA does not require food labels to list vitamin C content unless vitamin C has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 40 | 40 | - | - |
| 7–12 months | 50 | 50 | - | - |
| 1–3 years | 15 | 15 | - | - |
| 4–8 years | 25 | 25 | - | - |
| 9–13 years | 45 | 45 | - | - |
| 14+ years | 75 | 65 | 80 | 115 |
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