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INFORMATION ON VITAMIN C
Vitamin C is a water-soluble vitamin and potent antioxidant that participates in enzymatic reactions and redox signaling.
Functions:
- Essential cofactor for collagen, carnitine, and neurotransmitter synthesis
- Scavenges free radicals and regenerates other antioxidants (vitamin E, glutathione)
- Supports immune cell function and antimicrobial activity
- Enhances absorption of non-heme iron in the gut
POPULAR USE & PUBLISHED BENEFITS bbbb
Vitamin C is commonly used to support:
- Antioxidant defense and protection against oxidative stress
- Collagen synthesis for skin, joints, and connective tissue
- Immune system function and infection resistance
- Wound healing and tissue repair
- Cardiovascular health through endothelial support and LDL protection
- Iron absorption from plant-based foods
WHOLE FOODS
- Citrus fruits: Oranges, lemons, grapefruit
- Berries: Strawberries, blueberries, blackcurrants
- Vegetables: Bell peppers, broccoli, Brussels sprouts, kale, spinach
- Others: Kiwi, papaya, tomatoes, guava
RECOMMENDED USE
Synergistic Nutrients:
- Vitamin E: Regenerated by vitamin C, enhancing antioxidant protection
- Zinc & Selenium: Support immune system and antioxidant function
- Bioflavonoids: Improve absorption and provide complementary antioxidant effects
Typical Dosages:
- Maintenance: 75–90 mg/day (adults)
- Functional support (immune, antioxidant, skin health): 250–500 mg/day
- Therapeutic (cold prevention, oxidative stress, high physical stress): 500–2000 mg/day
- Upper safe limit: 2000 mg/day
- High doses (>2 g/day) may cause gastrointestinal upset, diarrhea, or kidney stones in susceptible individuals
- Generally safe at dietary levels and moderate supplementation
- Individuals with hemochromatosis should avoid high-dose supplementation
VITAMIN C
- NIH Fact Sheet on Vitamin C: ods.od.nih.gov
- Linus Pauling Institute: lpi.oregonstate.edu
- Carr AC & Maggini S. Nutrients (2017) – Vitamin C and immune function
- Lykkesfeldt J et al. Br J Nutr (2014) – Pharmacokinetics and bioavailability of vitamin C
- Pullar JM et al. Nutrients (2017) – Vitamin C in skin health and collagen synthesis