Vitamin C

Vitamin C

Vitamin C

Formal Name: Ascorbic Acid
Supplement Forms: Pills, food, liquid

Recommended Daily Allowance

  • Infants: (0 to 12 Months) 40 - 50 mg/day
  • Children: (1 to 13 Years) 15 - 45 mg/day
  • Adolescents: (14 to 18 Years) 65 - 70 mg/day
  • Adults: (19 and older) 75 - 90 mg/day
  • Lactating Women: 115 - 120 mg/day
  • Pregnant Women: 80 - 85 mg/day

Notes: mg stands for milligrams. The recommended daily allowance for adult smokers is 110 -125 mg/day.

Additional Information

Vitamin C is a specific form of a chemical compound known as ascorbic acid. It is a water soluble vitamin that is not stored by the body and therefore requires a continuous supply through daily dietary intake. It is known as one of the most effective nutrients but is highly prone to destruction from even small amounts of alkalies and also loses some of its content when heated or cooked which is why most vitamin C rich foods are fresh and cold. This vitamin is primarily present in the brain, pancreas, kidney, liver, spleen as well as within blood cells.

Bodily Functions Performed by Vitamin C

One of vitamin C's key roles within the body is as an antioxidant protecting against damage caused by free radicals and other toxins. It is also involved in other physiological functions such as the synthesis of collagen which is an essential protein needed to make skin, blood vessels, ligaments, tendons and in the treatment of wounds and infections. Additionally this vitamin is present in the synthesis of carnitine and neurotransmitters.

Symptoms Of Deficiency:
  • Weakness
  • Inflammation of the gums
  • Nosebleeds
  • Susceptibility to infections
  • Scurvy
  • Sore and painful joints
Foods High In Vitamin C

Vitamin C can commonly be found in high amounts within citrus fruits and juices. Guava, strawberry, peaches, mangoes and rose hip extracts contain considerable amounts of Vitamin C. Additionally vegetables such as peppers, spring greens, broccoli, cauliflower, tomato, green cabbage and Brussels sprouts are great for daily dietary intake.

Ailments That Vitamin C Eliminates:
  • Improves poor collagen production
  • Treats scurvy
  • Reduces cellular damage from free radicals
  • Helps prevent pneumonia and lung infections
  • Reduces risk of stroke
Side Effects/Pre-Cautions

The upper intake limit level for vitamin C is 2000 mg per day. High doses can result in upset stomach, diarrhea, acidification of the urine, may promote iron overload in the body and throw the antioxidant level of your body off-balance.