Introduction

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for immune defense, collagen formation, wound healing, and antioxidant protection. Because the body cannot produce or store large amounts of Vitamin C, regular intake from diet or supplements is necessary.

What Is Vitamin C?

Vitamin C is an essential nutrient involved in many biological functions, including tissue repair, iron absorption, and immune support.

• Scientific name: Ascorbic acid
• Type: Water-soluble vitamin
• Main role: Antioxidant and immune support

How Vitamin C Works in the Body

Vitamin C functions as a powerful antioxidant and enzyme cofactor. It helps protect cells from oxidative stress and supports many structural and immune processes.

• Neutralizes free radicals
• Supports collagen synthesis for skin, joints, and blood vessels
• Enhances absorption of non-heme iron
• Strengthens immune cell function

Sources of Vitamin C

• Citrus fruits (orange, lemon, grapefruit)
• Amla (Indian gooseberry)
• Guava
• Kiwi
• Bell peppers
• Strawberries
• Broccoli and leafy greens

Vitamin C Deficiency

Vitamin C deficiency can occur with poor dietary intake and may lead to weakened immunity and tissue damage.

Common deficiency symptoms include:

• Frequent infections
• Fatigue and weakness
• Bleeding gums
• Slow wound healing
• Dry or rough skin

Severe deficiency can lead to scurvy, though this is rare today.

Dosage & How to Take Vitamin C

• Adult men: 90 mg/day
• Adult women: 75 mg/day
• Smokers: +35 mg/day
• Upper limit: 2000 mg/day

Vitamin C can be taken with or without food and may be divided into multiple doses for better tolerance.

Forms of Vitamin C

• Ascorbic acid
• Sodium ascorbate
• Calcium ascorbate
• Liposomal Vitamin C
• Natural food-based extracts (e.g., amla)

Benefits & Uses

• Boosts immune system function
• Supports healthy skin and collagen production
• Enhances iron absorption
• Reduces oxidative stress
• Supports cardiovascular health

Safety, Side Effects & Precautions

• Generally very safe at recommended doses
• High doses may cause stomach upset or diarrhea
• Excessive intake may increase kidney stone risk in susceptible individuals
• Reduce dose if gastrointestinal discomfort occurs

Special Populations

• Pregnancy & breastfeeding: Important for tissue growth and immunity
• Smokers: Require higher intake due to oxidative stress
• Elderly: Supports immunity and skin health
• Anemia patients: Helps improve iron absorption

Frequently Asked Questions

Is Vitamin C good for immunity?

Yes. Vitamin C supports immune cell function and helps protect against infections.

Can Vitamin C be taken daily?

Yes. Daily intake within recommended limits is safe and beneficial.

Does Vitamin C help skin health?

Yes. It supports collagen formation and protects skin from oxidative damage.

Can too much Vitamin C be harmful?

Excessive doses may cause digestive upset and, rarely, kidney stones in prone individuals.

Best time to take Vitamin C?

Vitamin C can be taken at any time of day and may be split into doses for better absorption.