Vitamin C
What is Vitamin C?
Function
Vitamin C, known scientifically as ascorbic acid, is integral to numerous bodily processes. It is necessary for the synthesis of collagen, crucial for tissue growth and repair. Additionally, it functions as an antioxidant, safeguarding cells from the damage inflicted by free radicals. Its role extends to enhancing the absorption of iron from plant-derived foods.
Food Sources
This essential vitamin is abundant in a variety of fruits and vegetables. Citrus fruits, strawberries, kiwis, mangoes, papayas, pineapples, bell peppers, broccoli, Brussels sprouts, and tomatoes are all rich sources of Vitamin C.
Recommended Daily Intake
The optimal daily intake of Vitamin C is contingent upon individual factors such as age, sex, and life stage. Adult women and men are advised to consume 75 mg and 90 mg per day, respectively (1). Requirements may be increased for pregnant and lactating women.
Deficiency
A lack of Vitamin C in the diet can lead to scurvy, which manifests as fatigue, muscle and joint pains, and bleeding gums. Smokers, the elderly, and those with certain conditions that impair nutrient absorption are particularly vulnerable to a deficiency.
Supplementation
For those whose diets lack sufficient Vitamin C, or who are at an increased risk of deficiency, supplementation is available in the form of tablets, capsules, and powders. Consultation with a healthcare provider is advised before initiating any supplement regimen.
Interactions with Medications
There may be adverse interactions between Vitamin C supplements and specific medications, including chemotherapy treatments, anticoagulants, and statins. It's crucial to discuss supplementation with a healthcare provider if you're undergoing treatment with these drugs.
Health Risks from Excessive Intake
An overconsumption of Vitamin C can lead to digestive distress, presenting as diarrhea, nausea, or abdominal cramps. It may also contribute to a heightened risk of developing kidney stones in predisposed individuals.
Time of Day and With or Without Food
Vitamin C supplements can be ingested at any time, with or without food, based on personal preference.
Dosage
The advised dosage of Vitamin C supplements differs according to age, sex, and physiological needs. The general recommendation for adult women and men stands at 75 mg and 90 mg per day, respectively (1). Higher doses might be necessary to address a deficiency.
Side Effects
When adhered to the suggested doses, Vitamin C supplements are generally deemed safe and devoid of adverse side effects (1). Nevertheless, excessive consumption may lead to gastrointestinal discomfort, including diarrhea, nausea, and cramps.
Citations:
(1) Wikipedia: Vitamin
(2) Mayo Clinic: Vitamin B12
(3) NCBI: The Roles of Vitamin C in Skin Health
(4) Medical News Today: What to know about Vitamin C
(5) MedlinePlus: Vitamin C
(6) NCBI Bookshelf: Vitamin B12