Vitamin C (ascorbic acid) is a nutrient needed by your body to build blood vessels, cartilage, muscle and collagen in the bones. Vitamin C is also important for your body's healing process.
Vitamin C is an antioxidant that helps protect your cells from the effects of free radicals - molecules that are produced when your body breaks down food or exposed to cigarette smoke and radiation from the sun, X-rays or other sources. Free radicals may contribute to heart disease, cancer and other diseases. Vitamin C also helps your body absorb and retain iron.
Because your body does not produce vitamin C, you need to get it from your diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, usually in the form of pills and chewing pills.
Most people get enough vitamin C from a healthy diet. Vitamin C deficiency is most likely in people:
Smoke or exposure to secondhand smoke
Have certain stomach conditions or certain types of cancer
Have a balanced diet that does not include fruit and vegetables regularly
Severe deficiency of vitamin C can lead to a disease called scurvy, which causes anemia, bleeding gums, abrasions and poor wound healing.
If you are taking vitamin C because of its antioxidant properties, keep in mind that the supplement may not offer the same benefits as the antioxidants found naturally in the diet.
The recommended daily dose of vitamin C is 90 milligrams for adult males and 75 milligrams for adult females.
Evidence
Research into the use of vitamin C in some cases shows:
Cancer. Eating a diet rich in fruits and vegetables can reduce the risk of most cancers, such as breast, colon, and lung cancer. However, it is not clear whether this protective effect is related to the content of vitamin C in the diet. Taking vitamin C supplements orally does not seem to offer the same benefits.
The common cold. Taking vitamin C supplements orally will not prevent the common cold. Evidence also shows that the benefits of regularly taking vitamin C supplements to reduce the duration or severity of fever are minimal.
Eye diseases. Taking oral vitamin C supplements in combination with other vitamins and minerals appears to prevent age-related macular degeneration (AMD) from becoming worse. Other studies also show that people with high levels of vitamin C in their diet have a lower risk of developing eye disease.
Our take
Green light: Usually safe
It is usually safe
Most people get enough vitamin C from a nutritious diet. People who may be at risk for vitamin C deficiency may benefit from the use of vitamin C. supplements.
Safety and side effects
When taken in appropriate doses, oral vitamin C supplements are generally considered safe. Taking too much vitamin C can cause side effects, including:
Nausea, vomiting and diarrhea
Heartburn
Stomach cramps or constipation
Fatigue and sleepiness, or sometimes insomnia
A headache
Cleansing the skin
For some people, oral vitamin C supplements can cause kidney stones, especially if taken in high doses. Prolonged use of oral vitamin C supplements over 2,000 milligrams per day increases the risk of significant side effects.
Tell your doctor if you are taking vitamin C supplements before a medical examination. High levels of vitamin C may interfere with the results of certain tests, such as a blood test for blood or a glucose test.
Interaction
Possible collaborations include:
Aluminum. Taking vitamin C can increase your aluminum absorption in medicines that contain aluminum, such as phosphate binders. This can be dangerous for people with kidney problems.
Chemotherapy. There is concern that the use of antioxidants, such as vitamin C, during chemotherapy may reduce the effect of chemotherapy drugs.
Estrogen. Taking vitamin C with oral contraceptives or hormone replacement therapy may increase your estrogen levels.
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