Everything about Vitamin C

Read time: 2-3 min

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the body's normal function and well-being. It is a powerful antioxidant that protects cells from damage caused by free radicals and plays a key role in collagen synthesis, which is necessary for maintaining healthy skin, blood vessels, cartilage, and bones. Vitamin C is also crucial for strengthening the immune system, enhancing iron absorption from plant-based foods, and contributing to wound healing. Since the human body cannot naturally produce Vitamin C, it is important to obtain enough of this nutrient through diet or supplements.

Is Vitamin C found in food?

Yes, Vitamin C is naturally found in many foods, especially fruits and vegetables. Here are some good sources of Vitamin C:

Oranges and other citrus fruits
Kiwi
Strawberries
Mango
Papaya
Pineapple
Melon
Tomatoes
Asparagus

To ensure you get enough Vitamin C, it is recommended to eat a varied diet rich in fruits and vegetables.

Can you overdose on Vitamin C?

Vitamin C is water-soluble, meaning any excess is excreted through urine. This also means the risk of overdose is low. However, very high doses of Vitamin C can cause side effects, such as diarrhoea, stomach cramps, nausea, and heartburn. Therefore, it is important not to exceed the recommended daily intake of Vitamin C through supplements.

How much Vitamin C is recommended per day?

The recommended daily intake (RDI) for Vitamin C is between 75-120mg and varies depending on age, gender, and lifestyle. For adults, the RDI is:

Men: 75-90 mg
Women: 75 mg
Pregnant women: 85 mg
Breastfeeding women: 120 mg

The RDI differs significantly from the ODI (Optimal Daily Intake), which is between 400–1500 mg per day.

Do you have a Vitamin C deficiency?

Vitamin C deficiency is very rare in the UK. If you have a mild deficiency, it can cause symptoms such as weakness, fatigue, and irritability. While rare, there are cases linked to more serious symptoms.

Why is Vitamin C also referred to as ascorbic acid?

Vitamin C is also known as ascorbic acid, a name derived from the Latin "a scorbutus," meaning "without scurvy." However, Vitamin C is not just ascorbic acid; it has more functions and properties.

Does Vitamin C reduce the risk of a cold?

There are double-blind placebo-controlled studies that show Vitamin C reduces the risk of the common cold.

What are the differences between various Vitamin C supplements?

Differences between various Vitamin C supplements can include how the Vitamin C is sourced, either from Vitamin C powder or whole food sources like fruits and berries.