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Vitamins
Vitamin C
An essential water-soluble vitamin that's vital for immune function, collagen synthesis, and antioxidant protection
Quick Facts
Daily Needs
75-90 mg for adults, with slightly higher needs for smokers and pregnant women
Importance
Vitamin C is essential for immune function, collagen synthesis, wound healing, iron absorption, and provides powerful antioxidant protection.
Key Functions
- •Immune system support
- •Collagen production for skin, joints, and blood vessels
- •Antioxidant protection against free radical damage
- •Enhances iron absorption from plant foods
- •Supports adrenal function during stress
- •Involved in carnitine synthesis and energy production
- •Supports neurotransmitter synthesis
Deficiency Signs
- •Fatigue and weakness
- •Joint and muscle pain
- •Swollen or bleeding gums
- •Slow wound healing
- •Easy bruising
- •Rough, dry skin
- •Frequent infections
- •In extreme cases, scurvy
Excess Signs
- •Digestive distress (diarrhea, nausea)
- •Stomach cramps
- •Headache
- •Insomnia
- •Kidney stones (in susceptible individuals)
- •Increased iron absorption (potential issue for those with iron overload conditions)
Best Food Sources
- •Citrus fruits (oranges, grapefruits, lemons)
- •Strawberries
- •Kiwi fruit
- •Bell peppers (especially red)
- •Broccoli
- •Brussels sprouts
- •Tomatoes
- •Potatoes
- •Acerola cherries
- •Guava
Absorption Facts
- •Water-soluble - excess is excreted, not stored
- •Smoking decreases absorption and increases needs
- •Heat, light, and air destroy vitamin C in foods
- •Cooking reduces vitamin C content significantly
- •Absorption decreases at higher doses
- •Generally well-absorbed (70-90% at typical dietary intakes)
Special Considerations
- •Smokers need 35mg more vitamin C daily than non-smokers
- •Pregnancy and breastfeeding increase needs
- •Athletes and those under physical stress may benefit from higher intake
- •Health benefits may plateau at about 400-500mg daily
- •May interact with certain medications including blood thinners
- •Those with hemochromatosis should be cautious with supplements
About Vitamin C
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