Vitamin C or L-ascorbic acid is a water soluble vitamin. This vitamin is naturally present in some foods and it is not produced inside the human body. So, it is an essential dietary component.
Health Effects of Vitamin C
- It is a powerful antioxidant that can strengthen the body’s natural defenses. It helps the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
- The body needs it to make collagen (protein). Collagen is an essential component of connecting tissue, required to help wounds heal.
- It improves the absorption of iron from plant-based foods.
Recommended Daily Dose
Average daily recommended amount depends on age, which tabulated below.
| Life Stage | Recommended Dose |
|---|---|
| Birth to 6 months | 40 mg |
| Infants 7–12 months | 50 mg |
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
Food Sources
| Food Source | Amount per 100 g |
|---|---|
| Bell Peppers Orange, raw | 158 mg |
| Bell Peppers Red, raw | 142 mg |
| Bell Peppers Yellow, raw | 139 mg |
| Bell Peppers Green, raw | 99.5 mg |
| Broccoli, raw | 91.3 mg |
| Grapefruit Juice | 39.4 mg |
| Orange, raw | 59 mg |
| Kiwifruit, raw | 74.7 mg |
| Strawberry, raw | 59.6 mg |
| Pineapple, raw | 58.6 mg |
| Cabbage red, raw | 53.9 mg |
| Tomato, raw | 27.2 mg |
| Cabbage green, raw | 40.3 mg |
| Spinach | 30.3 mg |
Does Vitamin C Helps Common Cold?
It has long been a popular remedy for the common cold. Research shows that vitamin C supplements do not reduce the risk of getting the common cold for most people. However, vitamin C supplements might shorten the duration of the common cold.
Risk of Vitamin C Deficiency
- Smokers and passive smokers are at the risk of deficiency. Smoke increases the amount of vitamin C that the body needs to repair damage caused by free radicals. Therefore, people who smoke need 35 mg more vitamin C per day than nonsmokers.
- Infants who are fed evaporated or boiled cow’s milk, because cow’s milk has very little vitamin C and heat can destroy vitamin C. Cow’s milk is not recommended for infants under 1 year of age. Breast milk and infant formula have adequate amounts of vitamin C.
- People who eat a very limited variety of food are also at risk of vitamin C deficiency.
- People with medical conditions such as malabsorption, some types of cancer, and kidney disease requiring hemodialysis are also at risk of vitamin C deficiency.
- Individuals with eating disorders, disorders of the GI tract, and people who do not afford fruits and vegetables are at the risk of vitamin C deficiency.
Signs of Deficiency
Symptoms of deficiency include:
- Tiredness and weakness
- Muscle and joint pains
- Red-blue bruises on the skin
- Dry skin
- Gum and nose bleeding
- Poor healing of wounds
- Problems fighting infections
- Weak bones
- Persistent iron deficiency anemia
Signs of Overdose
It has low toxicity and it does not cause serious adverse effects at high intakes. The upper limit of it for all adults is 2,000 mg a day. Large doses of it supplements might cause:
- Diarrhea
- Nausea
- Vomiting
- Heartburn
- Stomach (abdominal) cramps
- Headache
Benefits to Skin
Topical use may help slow skin aging, prevent sun damage, and improve the appearance of wrinkles, acne, and dark spots. It fights harmful free radicals that come in contact with the skin from external sources like air pollution, or from inside the body. Free radicals can damage the skin, and applying topical can combat free radicals and may improve the skin’s overall appearance.
Topical use is well tolerated, however, always perform a patch test to assess your risk of allergic reaction.
- Select a small area of skin that’s easy to conceal
- Apply a small amount of product and wait 24 hours.
- If no side effects occur, you can apply it to your face. Discontinue use if you develop a rash, redness, or hives.
See Also: Vitamin D: Deficiency, Dosage, and Sources
Sources
[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.
[2] Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
[3] Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55
[4] Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866.