Description
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for maintaining overall health. Found in a variety of fruits and vegetables like citrus, strawberries, and broccoli, it plays a crucial role in tissue repair, adrenal function, and immune system support. This powerful antioxidant helps neutralize free radicals, reducing oxidative stress and supporting the body’s natural defense against infections. Vitamin C enhances iron absorption, improves collagen synthesis for healthy skin and connective tissues, and helps maintain strong blood vessels. Regular intake of vitamin C may lower the risk of chronic diseases by improving cardiovascular health and reducing high blood pressure. Additionally, its role in mental clarity and overall cognitive function highlights its importance in maintaining daily wellness and long-term vitality.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin C can lead to scurvy, with symptoms including fatigue, depression, internal bleeding, rash, impaired wound healing, gingivitis, and bone growth impairment.
Synergy & Antagonism
Vitamin C works synergistically with vitamin A, B3, B5, B6, B9, B12, vitamin E, calcium, cobalt, copper, iron, magnesium, manganese, sodium, selenium, and zinc to support immune function, collagen production, and antioxidant defense. It may also work in synergy with bioflavonoids, which enhance its absorption. Copper and aluminum act as antagonists, reducing vitamin C's effectiveness.
Vitamin C
Warnings
Excessive intake of ascorbic acid can damage tooth enamel, especially when taken as chewable tablets. Vitamin C has interactions with chemotherapy medications, aspirin, NSAIDs, acetaminophen, diabetes medications, oral contraceptives, and antibiotics. It can also increase the risk of kidney stones in individuals susceptible to oxalate stones.
Food Sources
Rich sources of vitamin C include amla, camu camu, acerola cherry, lemons, limes, oranges, berries, tomatoes, potatoes, peppers, broccoli, and spinach.
Time Frame
Vitamin C is best consumed anytime, but it is most effective when spread over 3-4 doses throughout the day to maintain stable levels in the body.
Depleted By
Vitamin C can be depleted by alcohol, antacids, corticosteroids, sedatives, nitrates, nicotine, muscle relaxants, hormone replacements, diuretics, anticancer medications, caffeine, bronchdilators, blood pressure medications, cardiac regulators, antipsychotics, antihistamines, antibiotics, antidepressants, analgesics, anti-inflammatory medications, NSAIDs, and opioids.