Nutri Herb

Health and Wellness Library:  Vitamin C

a look at the health benefits of Vitamin C and its role in human nutrition

Also Known as

Ascorbic Acid

About Vitamin C

Vitamin C, a water soluble vitamin, is a potent antioxidant and studies suggest that this nutrient may prevent premature death from heart disease and cancer. Vitamin C was originally revealed for it's anti-scurvy properties but the focus nowadays is more on its potential cell protection properties. An interesting note is that most animals synthesize their own Vitamin C from glucose, but man must rely upon dietary sources. Besides its antioxidant benefits, Vitamin C plays a primary role in collagen formation which is essential for the growth and repair of tissue cells, gums, blood vessels, bones, and teeth. Smokers and older people have a greater need for this vitamin. There is absolutely no proof that esterified Vitamin C or other specialized versions of it are more easily absorbed by the body than ascorbic acid.

Nutritional Role of Vitamin C

Vitamin C strengthens the capillaries and cell walls and is essential for collagen formation. It functions in protein synthesis by changing the charge of iron so that it can be absorbed, and it works as an antioxidant. Vitamin C functions in the construction of protein from amino acids. It's collagen benefits, which bind together the cells of connective tissue, help to promote healing, prevent bruising, and keep ligaments and tendons strong and healthy. Vitamin C is necessary for healthy bones, muscles, blood vessels, and cartilage. It's been known as the antioxidant's antioxidant, because it functions to protect both beta-carotene and Vitamin E from oxidation, too. Vitamin C blocks the formation of nitrosamines (cause of certain types of gastrointestinal cancers) from nitrates, which are commonly added to smoked and cured meat products.

Health Benefits of Vitamin C in Human Nutrition

• For antioxidant properties


• For collagen formation


• For immune system


• For cellular health


• For mild antihistimine properties and colds, allergies, and asthma


• For cataract prevention


• For iron absorption


• For acidity effects for urinary tract infections


• For healthy gums


• For cholesterol


• For viral and bacterial infections


• For laxative effects


• For scurvy

Natural Sources of Vitamin C

Kiwi fruit, orange, orange juice, cantaloupe, grapefruit juice, cranberry juice, grapefruit, strawberries, watermelon, grape juice, raspberries, green peppers, cauliflower, broccoli, brussel sprouts, collard greens, potato, tomato, sweet potato, and red peppers

Usage Guidelines for Vitamin C

The RDA for Vitamin C is 60 mg a day, but dosages up to 2000 mg are considered safe, and people who smoke, use oral contraceptives, or are under emotional and physical stress may need more than the RDA. The side effects of taking too much Vitamin C may include loose stools, diarrhea, gas & bloating, which will discontinue when lowering the dose. Although the body protects itself by nonabsorption of high dosages of Vitamin C and excretion in the urine, high dosages may contribute to kidney stone formation and could precipitate abortion in pregnant women. A deficiency is Vitamin C can lead to scurvy, increased risk of heart attack, cataracts, and an abbreviated life span. Other symptoms include abnormal collagen formation leading to poor bone and teeth development, weak blood vessels, slow healing of wounds, small hemorrhages, blood clots, and black and blue marks under the skin.

Vitamin C Facts for Informational Purposes Only

Readers should not use this information for self-diagnosis or self-treatment, but should always consult a medical professional regarding any medical problems and before undertaking any major dietary changes. This information is not meant to be substituted for medical advice.