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Vitamin C

Vitamin C

Vitamin C, which is also known as ascorbic acid, is a water-soluble vitamin that serves as a powerful antioxidant. It has a number of other functions within the body, as well, and it’s essential to good health.

What Can Vitamin C Do?

Vitamin C, which can be difficult to obtain through diet alone, can help:

  • Aid in the absorption of iron
  • Decrease total cholesterol and LDL
  • Help delay or prevent cataracts
  • Help neutralize the effects of nitrites
  • Prevent scurvy
  • Protect against free radicals
  • Protect against heart disease
  • Reduce triglycerides
  • Repair and regenerate tissues in the body
  • Support healthy immune function

There is some evidence that vitamin C can lessen the duration and symptoms of the common cold, as well.

Signs of Vitamin C Deficiency

Signs of vitamin C deficiency include:

  • Bleeding gums
  • Fatigue
  • Joint and muscle aches
  • Leg rashes
  • Muscle weakness
  • Scurvy

Recommended Vitamin C Dosages from the National Institutes of Health

The National Institutes of Health recommend that adults and children take in a certain amount of vitamin C each day.

  • Men: 90 mg per day
  • Women: 75 mg per day
  • Pregnant women: 85 mg per day
  • Breastfeeding women: 120 mg per day
  • Infants 0 to 6 months old: 40 mg per day
  • Children 4 to 8 years old: 25 mg per day
  • Children 9 to 13 years old: 45 mg per day
  • Male teens: 75 mg per day
  • Female teens: 65 mg per day

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