Vitamin C is a water-soluble vitamin. It is also called ascorbic acid. It is a vital nutrient that plays numerous roles in our overall health. From boosting the immune system to increasing skin strength, this water-soluble vitamin is indispensable.
Let’s explore the multifaceted world of vitamin C and uncover its importance. Previously we have discussed vitamin B complex, so let’s check out the article also after this.
What is vitamin C?
Vitamin C is also called ascorbic acid. It is soluble in water and travels in the blood vessels throughout all of the body. It.is stored in the body for a short time. The body uses the required amounts while the others are excreted through the urine.
It is known for its antioxidant properties, which help protect cells from damage caused by free radicals.
Why is vitamin C called ascorbic acid?
Vitamin C is called ascorbic acid because the name comes from “anti-scurvy.” Ascorbic acid was discovered as a treatment for scurvy, a disease caused by a deficiency. Ascorbic acid was originally called hexuronic acid.
Hungarian biochemist Albert Szent-Györgyi isolated ascorbic acid in 1928. In 1933, sugar chemist Walter Norman Howarth determined the structure of ascorbic acid. Haworth and Szent-Györgyi proposed the name “a-ascorbic acid” and later “l-ascorbic acid”. In 1937, Haworth and Szent-Györgyi were awarded Nobel Prizes for their work.
Ascorbic acid is a weak sugar acid that is structurally similar to glucose. It is an antioxidant that helps the body heal wounds, absorb iron, and support the immune system. It also helps stabilize vitamin E and folic acid.
What can vitamin C do for your body?
Vitamin C is an important nutrient that plays multiple roles in maintaining our health. It can do the following functions for your body:
Immune system support:
Ever wonder why vitamin C is synonymous with immune health? It improves the production of white blood cells, which are our body’s frontline defenders against infection.
Collagen production:
It helps to produce the collagen which is a protein. Collagen makes hair, skin, tendons, ligaments, and blood vessels. Collagen is responsible for the elasticity of our skin and the strength of our connective tissues. Vitamin C is a cofactor in the synthesis of collagen, making it essential for wound healing and maintaining skin integrity.
Antioxidant properties:
In our daily lives, we are exposed to pollutants and stressors that produce free radicals. Vitamin C neutralizes these harmful molecules, reducing oxidative stress and potentially reducing the risk of chronic diseases. It also helps protect against age-related conditions like cataracts and macular degeneration
Iron absorption:
It helps the body absorb iron from non-heme sources, such as beans and spinach
Cardiovascular Health:
It plays an important role in heart health by helping to relax blood vessels, potentially lowering blood pressure, and reducing the risk of heart disease.
Common Cold:
Can vitamin C prevent the common cold? While it won’t prevent the common cold, taking it regularly has been shown to reduce the duration and severity of symptoms. So, keeping your vitamin C levels up can help you bounce back faster.
Where do we get vitamin c?
You can get vitamin C from natural sources and supplements. Natural sources include fruits specially that are citrus and vegetables.
Natural Sources:
- Citrus fruits: Oranges, lemons, and grapefruit are classic sources.
- Other fruits: some other fruits are also very good sources such as mangoes, guava, papaya, kakadu plum, etc.
- Vegetables: Sources include red and green peppers, broccoli, spinach, brussels sprouts, tomatoes, etc.
- Other sources: Citrus juices or juices fortified with vitamin C and Fortified cereals.
It is sensitive to light, air, and heat, so you will get the most if you eat fruits and vegetables raw or lightly cooked.
Supplemental Sources:
For those who find it difficult to meet their daily needs through diet alone, supplements are available in a variety of forms, including tablets, capsules, and powders. For supplementation you must consult with experts for medical advice.
Diseases from vitamin C deficiency
Vitamin C is an essential nutrient that should be consumed regularly to prevent deficiency. However, due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, its deficiency is relatively rare.
Although symptoms of severe deficiency can take months to develop. There are the following diseases from vitamin C deficiency.
- Bruising or bleeding easily
- Bleeding gums
- Wobbly teeth
- Poor wound healing
- Tiredness
- Anemia
- Small red spots on the skin
What causes vitamin C deficiency?
Vitamin C deficiency can be caused by several possible causes, including:
- Diet: Not eating enough fruits and vegetables, or restricting food due to allergies or other medical conditions.
- Smoking: Smoking reduces the amount of vitamin C that the body absorbs from food.
- Pregnancy and breastfeeding: The body needs more vitamin C during these times.
- Alcohol and drug use: Alcohol and drug use can affect the diet and increase the body’s need.
- Illness: Fever, inflammation, diarrhea, and other illnesses increase the body’s need.
- Surgery and burns: These can increase the body’s need.
- Infants: If fed cow’s milk instead of breast milk or fortified formula.
- Elderly people: Social isolation and restricted diet are common in older people.
- Eating disorders: Anorexia nervosa and other eating disorders can lead to insufficient vitamin C intake.
- Type 1 diabetes: People with type 1 diabetes may have an increased need for vitamin C.
How much vitamin C can you take daily?
Vitamin C is water-soluble and the body can not store it for longer. It is used in required amounts the body needs and the other amounts are excreted. So the body needs it regularly. The recommended daily intake depends on many factors such as gender, age, and specific health conditions.
| Gender & group | Age | RDA (mg/day) |
| Infants | 0–6 months | 40 mg (AI/day) |
| 7–12 months | 50 mg (AI/day) | |
| Children | 1-3 years | 15 mg |
| 4–8 years | 25 mg | |
| 9–13 years | 45 mg | |
| Women | 14–18 years | 65 mg |
| 19+ years | 75 mg | |
| Men | 14-18 years | 75 mg |
| 19+ years | 90 mg | |
| Pregnancy | 14-18 years | 80 mg |
| 19+ years | 85 mg | |
| Breastfeeding | 14-18 years | 115 mg |
| 19+ years | 120 mg |
There is not enough research to recommend an RDA for people under 1 year of age. So please consult with specialists for medical advice.
Can you get too much vitamin C?
Vitamin C is an essential nutrient and you can get in high amounts. However, the body uses the adequate amounts while the other amounts are excreted through the urine. Its toxicity is rare. But it can be toxic when it is obtained frequently in large amounts at a time and may face some health conditions.
If you’re an adult, limit yourself to no more than 2,000 milligrams (mg) per day. The recommended upper limit for children varies by age.
For children, the upper limits vary by age: toddlers (1–3 years) about 400 mg, children (4–8 years) about 650 mg, 9–13 years old about 1,200 mg, and pregnant or breastfeeding teenagers (14–18 years) about 1,800 mg.
Note that taking doses greater than 1,000 mg per day reduces absorption efficiency, making extremely high doses less beneficial and potentially dangerous.
For adults, a balanced diet usually provides enough vitamin C, so supplements should be taken with caution.
What will happen if you take too much vitamin C?
Serious side effects from too much vitamin C are rare, it is water-soluble, as the body cannot store the vitamin. Any excess amounts are usually excreted in the urine. However, consuming much more than the recommended daily amount can overwhelm the body’s ability to process and excrete it, resulting in side effects.
Short-term Side Effects:
Vitamin C doses that exceed the body’s requirements, typically more than 2,000 mg per day for adults, can cause immediate gastrointestinal symptoms. These include:
- Diarrhea and Nausea: High doses can irritate the gastrointestinal tract, resulting in diarrhea, nausea, and stomach pain.
- Stomach Cramps and Heartburn: Some people may experience chest or stomach pain and burning due to acid reflux.
- Headaches and Fatigue: Although less common, headaches and feelings of fatigue have been reported in some cases of vitamin C overdose.
Long-term Side Effects:
Although vitamin C toxicity is rare due to its water-soluble nature, chronic overdose can lead to more serious complications:
- Kidney Stones: High intake, especially in supplement form, can increase oxalate levels in the urine, which may contribute to the formation of kidney stones in susceptible individuals.
- Iron overload: For people with conditions like hemochromatosis, high levels of vitamin C can greatly increase iron absorption, potentially leading to iron overload and related complications.
Interference with medical treatment: Too much vitamin C can interact with certain medications, reducing their effectiveness or causing additional side effects. For example, people taking chemotherapy or blood thinners should be careful.
Who Is Most at Risk?
The following people should be especially cautious about consuming high amounts of vitamin C:
- People with a history of kidney stones: Since high doses can increase oxalate levels, people who are at risk for kidney stones should avoid large doses.
- People with iron metabolism disorders: Conditions such as hemochromatosis may be aggravated by high doses of vitamin C due to increased iron absorption.
- Patients taking certain medications: People who are being treated for chronic conditions or taking medications that may interact with vitamin C should consult their healthcare provider before taking high doses of supplements.
Cooking and storing: preserving vitamin C content
Did you know that vitamin C is sensitive to heat and light? It loses its benefits, especially when exposed to sunlight or overcooked. To maintain its benefits, we should take the following steps.
- Choose to steam or microwave vegetables instead of boiling them.
- Store fruits and vegetables in a cool, dark place.
- Consume fresh produce immediately for maximum nutrient intake.
Conclusion:
In conclusion, vitamin C is a powerhouse nutrient that not only boosts your immune system. It also supports radiant skin, collagen synthesis, and overall vitality. Its strong antioxidant properties prevent free radicals, while helping in iron absorption and cardiovascular health.
Use natural sources like citrus fruits, berries, and leafy greens to reap these benefits. Consider supplements if needed, always keep recommended limits in mind. Unlock the full potential of vitamin C to boost your well-being and keep your body in top shape!
Note: This is for informational and educational purposes only. For medical advice or diagnosis consult a professional. Thank you.
