Essential water-soluble vitamin for immune function, collagen synthesis, and antioxidant protection. Learn about ascorbic acid benefits, sources, and optimal intake.
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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that serves as a powerful antioxidant and plays essential roles in immune function, collagen synthesis, and wound healing. Unlike most animals, humans cannot synthesize vitamin C and must obtain it through diet or supplements.
Vitamin C is renowned for its immune-boosting properties. It supports the function of various immune cells including neutrophils, lymphocytes, and macrophages. Research shows vitamin C may reduce the duration and severity of respiratory infections.
As a potent antioxidant, vitamin C helps protect cells from oxidative damage caused by free radicals. It works synergistically with vitamin E and other antioxidants to provide comprehensive cellular protection.
Vitamin C is essential for collagen synthesis, the most abundant protein in the body. It supports skin elasticity, wound healing, and tissue repair. Topical vitamin C is also used in skincare for its anti-aging and brightening effects.
Vitamin C may support cardiovascular health by protecting LDL cholesterol from oxidation and supporting endothelial function. Some studies suggest it may help maintain healthy blood pressure.
Vitamin C enhances the absorption of non-heme iron from plant-based foods. Consuming vitamin C-rich foods with iron-containing meals can significantly improve iron bioavailability.
Vitamin C is concentrated in the brain and cerebrospinal fluid. It supports neurotransmitter production and may help protect against age-related cognitive decline.
Vitamin C is abundant in many fruits and vegetables, particularly citrus fruits and bell peppers. Cooking can reduce vitamin C content, so fresh consumption is ideal.
| Food Source | Amount | Vitamin C Content |
|---|---|---|
| Red Bell Pepper (raw) | 1 medium | 152 mg |
| Orange | 1 medium | 70 mg |
| Strawberries (raw) | 1 cup | 89 mg |
| Broccoli (cooked) | 1 cup | 51 mg |
| Brussels Sprouts (cooked) | 1 cup | 53 mg |
| Kiwifruit | 1 medium | 71 mg |
| Green Bell Pepper (raw) | 1 medium | 96 mg |
| Tomato (raw) | 1 medium | 17 mg |
| Potato (baked with skin) | 1 medium | 28 mg |
| Cantaloupe | 1 cup | 59 mg |
| Age Group | RDA (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Infants 0-6 months | 40 | Not established |
| Infants 7-12 months | 50 | Not established |
| Children 1-3 years | 15 | 400 |
| Children 4-8 years | 25 | 650 |
| Children 9-13 years | 45 | 1,200 |
| Males 14+ years | 90 | 2,000 |
| Females 14+ years | 75 | 2,000 |
| Pregnant women | 85 | 2,000 |
| Lactating women | 120 | 2,000 |
| Smokers | +35 mg additional | 2,000 |
Vitamin C absorption decreases as dose increases. At lower doses (<100 mg), absorption may be 80-90%, but drops to 50% or less at higher doses. Liposomal forms may achieve higher blood levels due to improved absorption.
Numerous studies show vitamin C reduces the duration and severity of colds. A meta-analysis of 29 studies found vitamin C reduced cold duration by 8% in adults and 14% in children. Higher doses (1-2g) are more effective during acute illness.
The Antioxidant Supplementation in Atherosclerosis Prevention (ASAP) study showed vitamin C supplementation reduced carotid atherosclerosis progression. Other studies suggest benefits for blood pressure and endothelial function.
Some studies suggest vitamin C may help prevent certain cancers, though results are mixed. High-dose IV vitamin C shows promise in cancer treatment, though more research is needed.
Topical vitamin C improves skin appearance, reduces wrinkles, and protects against UV damage. Oral supplementation supports collagen production and wound healing.
Use our research tool to explore Vitamin C supplements and see what studies have examined.
Vitamin C may interact with certain medications: