Common Questions About Vitamin C (ascorbic acid)

What is Vitamin C (ascorbic acid)?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth, development, and repair of all body tissues. It plays a key role in the immune system, as well as in collagen formation, wound healing, and the maintenance of cartilage, bones, and teeth.

What is Vitamin C (ascorbic acid) do for the body?

Vitamin C, also known as ascorbic acid, is an essential nutrient that acts as an antioxidant in the body. It supports the immune system, helps in the absorption of iron, promotes collagen production, and aids in the repair and maintenance of tissues. Additionally, Vitamin C plays a role in protecting cells from damage caused by free radicals and contributes to overall skin health and wound healing.

How much Vitamin C (ascorbic acid) do I need?

The recommended dietary allowance (RDA) for vitamin C varies by age and gender. For adults, the RDA is 90 milligrams per day for men and 75 milligrams per day for women. Smokers require an additional 35 milligrams per day. Consuming a variety of vitamin C-rich foods such as citrus fruits, bell peppers, and kiwi can help meet your daily requirements.

What are the health benefits of Vitamin C (ascorbic acid)?

Vitamin C is essential for the growth, development, and repair of all body tissues. It plays a role in numerous bodily functions, including the formation of collagen, absorption of iron, and maintenance of healthy skin. Additionally, Vitamin C is a powerful antioxidant that helps to protect cells from damage caused by free radicals, and supports the immune system in fighting off infections.

What are the health risks associated with vitamin C (ascorbic acid)?

While vitamin C is generally considered safe, consuming very large amounts from supplements can lead to digestive issues such as diarrhea, nausea, and stomach cramps. For individuals with certain medical conditions, high doses of vitamin C can lead to kidney stones or interfere with certain medical tests and treatments.

Can Vitamin C (ascorbic acid) be harmful?

Consuming excessive amounts of vitamin C can lead to stomach pain, diarrhea, and nausea. High doses of vitamin C from supplements may also increase the risk of kidney stones in some individuals. It is important to follow the recommended daily allowance and not exceed the tolerable upper intake level to avoid adverse effects.

What if your Vitamin C (ascorbic acid) is low?

Low levels of Vitamin C can lead to symptoms such as fatigue, weak immune system, slow wound healing, and dry, rough skin. To increase Vitamin C levels, consider incorporating more citrus fruits, bell peppers, kiwi, strawberries, and broccoli into your diet or consider taking a Vitamin C supplement after consulting with a healthcare professional.

How do vegans get their Vitamin C (ascorbic acid) intake?

Vegans can get their Vitamin C intake from a variety of plant-based sources such as citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blackberries), kiwi, mango, papaya, pineapple, and vegetables like bell peppers, broccoli, kale, and Brussels sprouts. Additionally, many plant-based foods and beverages are fortified with Vitamin C to help vegans meet their daily requirements.

Vitamin C (ascorbic acid) Daily Requirement Calculator

Vitamin C (ascorbic acid) Daily Suggested Intake:

What you eat matters.
Start tracking today.

Foods With High Vitamin C (ascorbic acid)


Subscribe to our newsletter.

What you eat matters.

Nutrition Articles
Interesting analysis, research and nutrition news.
Feature News
Stay updated as we release new features.