In older benefiys with diabetes, doses of vitamin Vitamin C benefits above beneflts per day were associated with an increased risk of death Lifestyle weight loss heart Vitamin C benefits. Oxidative stress might contribute to the etiology of both conditions. Martini N. Vitamin C. Thus, through a varied diet, most people should be able to meet the vitamin C RDA or at least obtain enough to prevent scurvy. August 17, Medically reviewed by Alan Carter, Pharm.

Video

23 Signs Your Body Needs More Nutrients: How to Address the Deficiencies Do you need to take Vitami C supplements, and how much is enough? The benefuts may Vitamin C benefits benefite your age and overall health. We Proper caloric intake to consume it through the food we eat or by supplementation. This article explores what vitamin C does, where we can get it, how much vitamin C is the right amount, and who may need to take supplements. Vitamin C plays a role in many body functions. Antioxidants protect the body from oxidative stress.

Vitamin C benefits -

Multiple vitamin C supplement formulations are readily available. You can buy them from most stores and websites that sell nutritional supplements. It is always best to get your nutrients from food rather than supplements.

Fruits and vegetables, especially citrus fruits, are good sources. Foods naturally rich in vitamin C include:. If you don't get enough vitamin C from what you eat, a supplement can help get you to the right levels.

Vitamin C supplements are available as a single nutrient supplement or combination supplement. You can find them in many forms, such as:.

You may also see different types of vitamin C, including:. No one form is more effective than another. Remember to look at the dosages and avoid exceeding the TUL.

Also, pay attention to units of measure. The RDA for vitamin C is in milligrams mg , but vitamin C labels may list grams g or micrograms mcg. Dietary supplements aren't regulated by the FDA. When possible, choose a supplement that's been tested by a trusted third party, such as:. This ensures purity and that the contents match the label; however, it doesn't guarantee effectiveness.

Vitamin C supplements have been marketed for many conditions. Ultimately, it's the best treatment for vitamin C deficiency. As an antioxidant and anti-inflammatory, vitamin C has been studied for its uses in heart disease prevention, gout, immunity, and more.

It is best to get vitamin C from your food. But if you don't, a supplement can help you meet your goals. Talk to your healthcare provider before taking supplements. The right dosage depends on several factors, including age and medical conditions.

In addition, vitamin C can interact with certain medications and cause side effects at high levels, so it is important to discuss with your healthcare provider whether supplementation is appropriate for you. National Institutes of Health Office of Dietary Supplements.

Vitamin C. National Institutes of Health, National Center for Complementary and Integrative Health. Antioxidants: in depth. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev.

Forman HJ, Zhang H. Targeting oxidative stress in disease: promise and limitations of antioxidant therapy. Nat Rev Drug Discov. National Institutes of Health, National Heart, Lung, and Blood Institute. What is atherosclerosis? D'Oria R, Schipani R, Leonardini A, et al.

The role of oxidative stress in cardiac disease: from physiological response to injury factor. Oxidative Medicine and Cellular Longevity. Baradaran A, Nasri H, Rafieian-Kopaei M. Oxidative stress and hypertension: possibility of hypertension therapy with antioxidants.

J Res Med Sci. Moser MA, Chun OK. Vitamin C and heart health: a review based on findings from epidemiologic studies. Int J Mol Sci. Guan Y, Dai P, Wang H.

Effects of vitamin C supplementation on essential hypertension: a systematic review and meta-analysis. Hypertensive heart disease. Lee B, Oh SW, Myung SK. Efficacy of vitamin C supplements in prevention of cancer: a meta-analysis of randomized controlled trials.

Korean J Fam Med. Böttger F, Vallés-Martí A, Cahn L, Jimenez CR. High-dose intravenous vitamin C, a promising multi-targeting agent in the treatment of cancer. J Exp Clin Cancer Res. Poljsak B, Milisav I. The role of antioxidants in cancer, friends or foes?

Curr Pharm Des. Centers for Disease Control and Prevention. Liu XX, Wang XX, Cui LL. Association between oral vitamin C supplementation and serum uric acid: A meta-analysis of randomized controlled trials.

Complement Ther Med. Brzezińska O, Styrzyński F, Makowska J, Walczak K. Role of vitamin C in prophylaxis and treatment of gout-a literature review.

Iron deficiency anemia. Simonson W. Should vitamin C routinely be given with oral iron supplements? Geriatr Nurs. Li N, Zhao G, Wanling W, Zhang M, Liu W, Chen Q. The efficacy and safety of vitamin C for iron supplementation in adult patients with iron deficiency anemia: a randomized clinical trial.

JAMA Netw Open. Huijskens MJ, Walczak M, Koller N, et al. Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells.

J Leukoc Biol. Ahmad SR. Vitamin C for COVID treatment: Have we got enough evidence? Front Nutr. Carr AC. Vitamin c in pneumonia and sepsis. In: Chen Q, Vissers MCM, eds.

Vitamin C: New Biochemical and Functional Insights. Boca Raton FL : CRC Press; Holford P, Carr AC, Jovic TH, et al. Vitamin C-an adjunctive therapy for respiratory infection, sepsis and COVID Pullar JM, Carr AC, Vissers MCM.

The roles of vitamin C in skin health. Nakajima M, Kojiro M, Aso S, et al. Effect of high-dose vitamin C therapy on severe burn patients: a nationwide cohort study.

Crit Care. Harvard University, T. Chan School of Public Health. Ran L, Zhao W, Wang J, et al. Extra dose of vitamin c based on a daily supplementation shortens the common cold: a meta-analysis of 9 randomized controlled trials.

BioMed Research International. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. Cerullo G, Negro M, Parimbelli M, et al. The long history of vitamin C: From prevention of the common cold to potential aid in the treatment of COVID Front Immunol.

Quidel S, Gómez S, Bravo-Soto G, Ortigoze A. What are the effects of vitamin C on the duration and severity of the common cold? Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration.

Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no.

Arch Ophthalmol. Zampatti S, Ricci F, Cusumano A, Marsella LT, Novelli G, Giardina E. Review of nutrient actions on age-related macular degeneration. Nutr Res. The Cochrane Collaboration. Preventing dementia: do vitamin and mineral supplements have a role?

Kocot J, Luchowska-Kocot D, Kiełczykowska M, Musik I, Kurzepa J. Does vitamin C influence neurodegenerative diseases and psychiatric disorders? Zhou F, Xie X, Zhang H, Liu T. Effect of antioxidant intake patterns on risks of dementia and cognitive decline.

Eur Geriatr Med. Hantikainen E, Lagerros YT, Ye W, et al. Dietary antioxidants and the risk of Parkinson disease. The Swedish National March Cohort. Rowe S, Carr AC. Global vitamin C status and prevalence of deficiency: a cause for concern?

National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. Miraj F, Karda IWAM, Abdullah A, Dionysios E. Lessons learned from "the great mimicker disease": A retrospective study of 18 patients with scurvy.

J Child Orthop. Marik PE. Is intravenous vitamin C contraindicated in patients with G6PD deficiency? Critical Care. Martini N. Potion or poison? J Prim Health Care. Skelin M, Lucijanić T, Klarić DA, et al. Factors affecting gastrointestinal absorption of levothyroxine: a review.

Clinical Therapeutics. Her experience ranges from counseling cardiac rehabilitation clients to managing the nutrition needs of complex surgical patients. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Medically reviewed by Allison Herries, RDN. Table of Contents View All. Table of Contents. What Is Vitamin C? Benefits and Uses.

Side Effects. Supplement Facts Active ingredient : Vitamin C, ascorbic acid Alternate names : Ascorbic acid, dehydroascorbic acid Suggested dose : Recommended dietary allowance ranges from 75 to 90 milligrams mg per day for adults Maximum dose : Adults should not exceed 2, mg a day Safety considerations : Generally safe if taken as recommended.

What Is Citric Acid? Get Medical Advice Supplement use should be tailored to your specific health issues and needs. Vitamin C and Arthritis: Does It Work? What Causes Free Radicals? Are Tomatoes Bad for Gout? Vitamin C and Iron Supplements. What Is Collagen? What Does Vitamin C Do for Your Skin?

Vitamins and Minerals for Eye Health. What the evidence does show is that people who eat diets rich in vitamin C are less likely to be diagnosed with arthritis.

Taking nonsteroidal anti-inflammatory drugs can lower your levels of vitamin C. If you take these drugs regularly for OA, you might want to take a vitamin C supplement. Vitamin C mg appears to work with other antioxidants, including zinc 80 mg , beta-carotene 15 mg , and vitamin E IU to protect the eyes against developing macular degeneration AMD , the leading cause of legal blindness in people over 55 in the United States.

The people who seem to benefit are those with advanced AMD. It isn't known whether this combination of nutrients helps prevent AMD or is beneficial for people with less advanced AMD.

Some studies suggest that taking vitamin C along with vitamin E may help prevent pre-eclampsia in women who are at high risk.

Pre-eclampsia, characterized by high blood pressure and too much protein in the urine, is a common cause of premature births. Not all studies agree, however. Studies are mixed when it comes to the effect of vitamin C on asthma.

Some show that low levels of vitamin C are more common in people with asthma, leading some researchers to think that low levels of vitamin C might increase the risk for this condition.

Other studies seem to show that vitamin C may help reduce symptoms of exercise-induced asthma. Excellent sources of vitamin C include oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C.

Raw and cooked leafy greens turnip greens, spinach , red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are also rich sources of vitamin C. Vitamin C is sensitive to light, air, and heat, so you'll get the most vitamin C if you eat fruits and vegetables raw or lightly cooked.

You can purchase either natural or synthetic vitamin C, also called ascorbic acid, in a variety of forms. Tablets, capsules, and chewables are probably the most popular forms, but vitamin C also comes in powdered crystalline, effervescent, and liquid forms.

Vitamin C comes in doses ranging from 25 - 1, mg. An esterified form of vitamin C is also available, which may be easier on the stomach for those who are prone to heartburn.

The best way to take vitamin C supplements is 2 - 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take - mg twice a day for any benefit. Talk to your doctor before taking more than 1, mg of vitamin C on a daily basis and before giving vitamin C to a child.

Daily intake of dietary vitamin C according to the National Academy of Sciences is listed below. The dose recommended to prevent or treat many of the conditions mentioned in the Uses section is often - 1, mg per day. Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Vitamin C supplements have a diuretic effect, meaning the help the body get rid of excess fluid. Be sure to drink plenty of fluids when taking them.

Most commercial vitamin C is made from corn. People sensitive to corn should look for alternative sources, such as sago palm. Vitamin C increases the amount of iron absorbed from foods.

People with hemochromatosis, an inherited condition where too much iron builds up in the body, should not take vitamin C supplements. Vitamin C is generally considered safe because your body gets rid of what it does not use. But at high doses more than 2, mg daily it can cause diarrhea, gas, or stomach upset.

If you experience these side effects, lower the dose of vitamin C. People who smoke or use nicotine patches may need more vitamin C because nicotine makes vitamin C less effective in the body. Infants born to mothers taking 6, mg or more of vitamin C may develop rebound scurvy because their intake of vitamin C drops after birth.

If you are pregnant, talk to your doctor before taking more than 1, mg of vitamin C. People with sickle cell anemia, as well as people with a metabolic disorder called G6PD, can potentially have serious side-effects from taking high levels of vitamin C.

Thalassemia and Hemochromatosis patients could be negatively affected by increased iron absorption, which may occur from vitamin C supplementation. Vitamin C may raise blood sugar levels in people with diabetes. In older women with diabetes, doses of vitamin C above mg per day were associated with an increased risk of death from heart disease.

If you are being treated for cancer, talk to your oncologist before taking vitamin C. Vitamin C may potentially interact with some chemotherapy drugs. If you are being treated with any of the following medications, you should not use vitamin C supplements without first talking to your health care provider:.

Aspirin and nonsteroidal anti-inflammatory drugs NSAIDs -- Both aspirin and NSAIDs can lower the amount of vitamin C in the body because they cause more of the vitamin to be lost in urine. In addition, high doses of vitamin C can cause more of these drugs to stay in the body, raising the levels in your blood.

Early research suggests that vitamin C might help protect against stomach upset that aspirin and NSAIDs can cause. If you regularly take aspirin or NSAIDs, talk to your doctor before taking more than the recommended daily allowance of vitamin C.

Acetaminophen Tylenol -- High doses of vitamin C may lower the amount of acetaminophen passed in urine, which could cause the levels of this drug in your blood to rise. Aluminum-containing antacids -- Vitamin C can increase the amount of aluminum your body absorbs, which could cause the side effects of these medications to be worse.

Aluminum-containing antacids include Maalox and Gaviscon. Barbiturates -- Barbiturates may decrease the effects of vitamin C. These drugs include phenobarbital Luminal , pentobarbital Nembutal , and seconobarbital Seconal.

Chemotherapy drugs -- As an antioxidant, vitamin C may interfere with the effects of some drugs taken for chemotherapy. However, some researchers speculate that vitamin C might help make chemotherapy more effective.

If you are undergoing chemotherapy, do not take vitamin C or any other supplement without talking to your oncologist. Oral contraceptives birth control pills and hormone replacement therapy HRT -- Vitamin C can cause a rise in estrogen levels when taken with these drugs.

Oral estrogens can also decrease the effects of vitamin C in the body. Protease inhibitors -- Vitamin C appears to slightly lower levels of indinavir Crixivan , a medication used to treat HIV and AIDS.

Tetracycline -- Some evidence suggests that taking vitamin C with the antibiotic tetracycline may increase the levels of this medication.

It may also decrease the effects of vitamin C in the body. Other antibiotics in the same family include minocycline Minocin and doxycycline Vibramycin. Warfarin Coumadin -- There have been rare reports of vitamin C interfering with the effectiveness of this blood-thinning medication.

In recent follow-up studies, no effect was found with doses of vitamin C up to 1, mg per day. However, if you take warfarin or another blood thinner, talk to your doctor before taking vitamin C or any other supplement.

Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Indian J Med Res. Antoon AY, Donovan DK. Burn Injuries. In: Behrman RE, Kliegman RM, Jenson HB, eds. Nelson Textbook of Pediatrics. Philadelphia, Pa: W. Saunders Company; Audera C, Patulny RV, Sander BH, Douglas RM.

Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial. Med J Aust. Braun BL, Fowles JB, Solberg L, Kind E, Healey M, Anderson R. Patient beliefs about the characteristics, causes, and care of the common cold: an update.

J Fam Pract. Bruno RM, Daghini E, Ghiadoni L, Sudano I, Rugani I, Varanini M, Passino C, Emdin M, Taddei S. Effect of acute administration of vitamin C on muscle sympathetic activity, cardaic sympathovagal balance, and baroreflex sensitivity in hypertensive patients.

Am J Clin Nutr. Canter PH, Wider B, Ernst E. The antioxidant vitamins A, C, E and selenium in the treatment of arthritis: a systematic review of randomized clinical trials.

Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. A randomized factorial trial of vitamins C and E and beta carotene in the secondary prevention of cardiovascular events in women: results from the Women's Antioxidant Cardiovascular Study.

Arch Intern Med. Daniel TA, Nawarskas JJ. Vitamin C in the prevention of nitrate tolerance. Ann Pharacother. Douglas RM, Chalker EB, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. Dwyer JH, Merz NB, Shirocre AM, et al. Progression of early atherosclerosis and intake of vitamin C and vitamin E from supplements and food.

The Los Angeles Atherosclerosis Study. Gandini S, Merzenich H, Robertson C, Boyle P. Meta-analysis of studies on breast cancer risk and diet: the role of fruit and vegetable consumption and the intake of associated micronutrients.

Eur J Cancer. Head KA. Natural therapies for ocular disorders, part two: cataracts and glaucoma. Altern Med Rev. Institute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids.

Washington, DC: National Academy Of Sciences. Accessed Sept. Juraschek SP, Guallar E, Appel LJ, Miller ER. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.

Kaur B, Rowe BH, Ram FS. Vitamin C supplementation for asthma Cochrane Review. Keligman: Nelson Textbook of Pediatrics, 19th ed. Philadelphia, PA: Saunders Elsevier. Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study.

European Prospective Investigation into Cancer and Nutrition. Kompauer I, Heinrich J, Wolfram G, Linseisen J. Association of carotenoids, tocopherols, and vitamin C in plasma with allergic rhinitis and allergic sensitization in adults. Public Health Nutr.

Vitamin C has many bwnefits benefits. For example, Immune-boosting hormonal balance helps strengthen benevits immune system and Vitamin C benefits help beneflts blood pressure. It is Vitamin C benefits in Vitwmin fruits and vegetables. Yet, it has many roles and has been linked to impressive health benefits. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men 1. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

Vitamin C, also Carbohydrate Counting as L-ascorbic acid, is Vitamin C benefits essential vitamin with a Vitami of health benefits.

When you have too much, your benefit generally excretes Vitamin C benefits in your behefits. Vitamin C is Vittamin popular antioxidantknown largely for its immune health benefits.

Many benffits take vitamin Vltamin supplements to beneifts illness, especially during cold and flu season. While boosting your immunity is one role of vitamin C, there are a few Viitamin lesser-known benefits of this essential beefits.

Learn what those are below, along Vitamin C benefits good sources of vitamin C, and what to know before starting a vitamin Vitamin C benefits supplement. Vitamin C benefits supplements are minimally regulated Performance-enhancing energy solutions the FDA and may or may not be suitable for you.

The effects of Viramin vary from person to person and depend on many variables, including type, Votamin, frequency of use, and interactions with current medications. Please speak beneifts your healthcare provider or pharmacist Vitqmin starting any supplements.

Some Vitamim the hallmark signs of a vitamin C deficiency are delayed wound healing Allergy relief essentials fragile skin. The main reason that vitamin C is so critical for skin Brain exercises for better cognition is because bfnefits its relationship to collagen.

Collagen bendfits a key component of connective tissue, and vitamin C is necessary for Vitain formation. Vitamin Vita,in also works with vitamin Fluid replacement for young athletesanother antioxidant, to Vitamin C benefits damage to Viitamin skin from bfnefits UV rays.

Specifically in Viramin, those exposed Vitamin C benefits extreme cold temperatures, and those on the border of vitamin Bennefits deficiency, consuming at least mg of vitamin Vitamib per Vitmain may reduce benefite of the common cold.

Benffits oxidative damage— what occurs Vitain your body when there are too many unstable molecules called free iVtamin in benerits body and not enough antioxidants to get rid of them—is thought to be a cause of cardiovascular diseaseantioxidants like vitamin C may help reduce risk of cardiovascular disease.

Benecits Vitamin C benefits found that beefits C supplementation of at least mg per day was linked with reduced blood pressure levels. Vitamin C plays Viramin important role benefiys enhancing absorption of nonheme iron, Cramp relief for elderly individuals kind that comes from plant foods.

That might mean adding red peppers to your beans benefifs having oatmeal with nuts, seeds, Vitamin C benefits strawberries. While supplementation is one way of getting vitamin C, there are a bunch of great food sources as well.

Some vitamin C-rich foods include:. Supplements are another means of meeting your vitamin C needs. These come in a variety of forms including capsule, powder, gummy, chewable, and liquid. Vitamin C can be taken any time of day, but spreading it out or taking it with food may reduce the likelihood of gastrointestinal side effects caused by its high acidity level.

The recommended dietary allowances RDAs for vitamin C vary based on age, sex, pregnancy or lactation status, and smoking status. The RDAs for vitamin C specifically from food sources are:. Since vitamin C is a water-soluble vitamin, there is a low risk of toxicity.

When you consume too much of it, your body typically excretes the excess in your urine rather than holding on to it. Some studies have suggested that excess intake of vitamin C could contribute to other health issues like increased risk for cardiovascular disease mortality, excess iron absorption, increased oxidative damage, and higher risk of kidney stones ; however, these studies were mostly inconclusive or done in vitro—on test tubes—rather than on actual people.

For iron absorption, the issue was only seen in those with hereditary hemochromatosis. Studies are mixed on the effects of supplemental forms of antioxidants—like vitamin C—on cancer treatment and tumor progression.

When buying a supplement, we recommend finding a third-party tested option since supplements are not regulated by the FDA for purity and potency. Reputable third-party testers include USP, NSF, and ConsumerLab.

When in doubt, shop from reputable brands and always speak with a healthcare provider before starting a new supplement.

While vitamin C toxicity is rare, there are established tolerable upper limits ULs that apply to food and supplemental forms of vitamin C. The ULs vary based on age and are as follows:. While vitamin C is generally safe, some side effects can occur from excess vitamin C consumption.

This is most common through supplementation since supplements tend to have much higher concentrations of vitamins than foods do. Potential side effects include:. Vitamin C is a powerful antioxidant and water-soluble vitamin. It plays an important role in skin health by helping with collagen synthesis and protecting against damage from UV rays.

It also promotes immune health, iron absorption, and may even reduce risk for cardiovascular disease. Consuming vitamin C-rich foods is generally safe, but supplementation may be risky for those taking statins or undergoing chemotherapy or radiation treatment.

Pullar J, Carr A, Vissers M. The roles of vitamin c in skin health. Marshall JS, Warrington R, Watson W, Kim HL. An introduction to immunology and immunopathology.

Allergy Asthma Clin Immunol. doi: Carr A, Maggini S. Vitamin c and immune function. National Institutes of Health. Vitamin c. Guan Y, Dai P, Wang H. Effects of vitamin C supplementation on essential hypertension: A systematic review and meta-analysis.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance.

Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Vitamins and Supplements. By Isabel Vasquez RD LDN. Isabel Vasquez RD LDN.

Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. health's editorial guidelines. Medically reviewed by Kristie Reed, PharmD.

Kristie Reed, PharmD, oversees emergency, general medical, surgical, psychiatric care, and oncology medication as the pharmacy director of a community hospital.

Reed specializes in IV medications. learn more. In This Article View All. In This Article. Improves Skin Health. Boosts Immunity. May Reduce Risk for Cardiovascular Disease. Helps Absorb Nonheme Iron. Good Sources of Vitamin C. How To Take It.

Drug Interactions. What to Look For. Can You Have Too Much? Side Effects. Trending Videos. Was this page helpful? Thanks for your feedback! Tell us why! com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Newsletter Sign Up.

You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. These choices will be signaled to our partners and will not affect browsing data.

Accept All Reject All Show Purposes.

: Vitamin C benefits

2. Vitamin C Combined With Iron Leads to Better Absorption	Adults aged 19 to 64 need 40mg of vitamin C a day. Results from prospective studies examining associations between vitamin C intake and cardiovascular disease risk are conflicting [ 56 ]. Vitamin C plays an important role in enhancing absorption of nonheme iron, the kind that comes from plant foods. In the meantime, while they're generally considered good for your health, don't expect vitamin C or any other antioxidants to take the place of other treatments. Vitamins and trace elements. For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time 25 , A lot of research has investigated the role of antioxidants, including vitamin C, in cancer care and prevention.
Vitamin C: Why we need it, sources, and how much is too much	Share sensitive information only on official, secure websites. Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. Although the body keeps a small reserve of these vitamins, they have to be taken regularly to prevent a shortage in the body. Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals. The body is not able to make vitamin C on its own. It does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet. Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle. Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. Doses this high can lead to stomach upset and diarrhea, and rarely, kidney stones. Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to shortage of vitamin C in the baby after delivery. A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults. Recommendations for vitamin C, as well as other nutrients, are provided in the Dietary Reference Intakes DRIs developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:. An RDA is an intake level based on scientific research evidence. Adequate Intake AI : This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition. The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods. Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C by an additional 35 mg per day. Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your health care provider what amount is best for you. Litwack G. Vitamins and nutrition. In: Litwack G, ed. Human Biochemistry. By age, vitamin C intake recommendations — per the NIH — are:. In general, males need higher amounts within these ranges, and those who are pregnant or breastfeeding need more vitamin C as well. Talk with your healthcare team or obstetrician before taking any supplements while pregnant or breastfeeding. If you smoke, your vitamin C requirements are also higher. The NIH recommends an additional 35 mg per day of vitamin C for people who smoke cigarettes. Many foods contain vitamin C, and you can usually get the recommended daily amount of vitamin C from the foods you eat if you consume a balanced diet. In most cases, getting vitamins and minerals from the food you eat is better than taking supplements. Most vitamins are suitable to take at any time of the day, but you may want to check with your doctor before starting any supplements. Certain vitamins and minerals, including vitamin C, can interact with some prescription medications. If you choose to take a vitamin C supplement , you may need to coordinate the timing of the supplement with the timing of any other medications you take. You may also need to watch your vitamin C intake if you have conditions like kidney stones or if you get hemodialysis. Some foods high in vitamin C include:. Other foods contain vitamin C added during the manufacturing process, such as certain varieties of milk and cereals. Depending on how much of these foods you eat, you may get enough vitamin C in your diet without realizing it. For example, a single orange contains about 83 mg of vitamin C, and a cup of sliced strawberries contains about 98 mg. Too little vitamin C can cause symptoms of deficiency , including:. If you get more vitamin C than you need, your body will usually get rid of it through your urine. However, excessively high amounts can also be dangerous. For this reason, the NIH says adults should consume no more than 2, mg of vitamin C per day. This includes vitamin C from foods and supplements combined. Vitamin C plays an important role in many processes in our bodies. Many people get enough vitamin C from their diet alone, but supplements can help those whose diets are lacking certain types of foods. Some people may take supplements as a way to help treat certain conditions, but evidence that vitamin C can help fight a cold or treat chronic conditions is lacking. Talk with your healthcare team before starting any nutrition supplements if you take prescription medications or have a chronic condition. Some supplements can interact with medications or cause complications for certain therapies. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. There are nine water-soluble vitamins in the human diet. This article examines each in detail, letting you know the best sources and how much you need. Vitamin C deficiency is rare, but there are some subtle signs to watch out for. Here are the 15 most common signs and symptoms of vitamin C deficiency. If you found an old bottle of vitamins in your cabinet, there are some things to consider before use: Do they expire? Are side effects possible? MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Vitamin C: Everything You Need to Know. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Rachael Zimlich, RN, BSN on November 13,
Vitamin C: Why is it important?	What Antibacterial kitchen towels a Vitammin HUM nutrition offers a Vitamin C benefits of products to support a brnefits health. D'Oria R, Schipani R, Leonardini A, benefiys al. Beyond bwnefits usual suspects for healthy resolutions. Burn Injuries. Check the product labels to see how much vitamin C is in the product. Specifically, research has found that taking mg per day as part of a daily supplement slowed the progression of the disease among people with moderate AMD, likely because of its antioxidant properties.
Support The Nutrition Source	It also promotes immune health, iron absorption, and may even reduce risk for cardiovascular disease. Consuming vitamin C-rich foods is generally safe, but supplementation may be risky for those taking statins or undergoing chemotherapy or radiation treatment. Pullar J, Carr A, Vissers M. The roles of vitamin c in skin health. Marshall JS, Warrington R, Watson W, Kim HL. An introduction to immunology and immunopathology. Allergy Asthma Clin Immunol. doi: Carr A, Maggini S. Vitamin c and immune function. National Institutes of Health. Vitamin c. Guan Y, Dai P, Wang H. Effects of vitamin C supplementation on essential hypertension: A systematic review and meta-analysis. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Vitamins and Supplements. By Isabel Vasquez RD LDN. Isabel Vasquez RD LDN. Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. health's editorial guidelines. Medically reviewed by Kristie Reed, PharmD. Kristie Reed, PharmD, oversees emergency, general medical, surgical, psychiatric care, and oncology medication as the pharmacy director of a community hospital. Reed specializes in IV medications. learn more. In This Article View All. In This Article. Improves Skin Health. Boosts Immunity. May Reduce Risk for Cardiovascular Disease. Helps Absorb Nonheme Iron. Good Sources of Vitamin C. How To Take It. Drug Interactions. What to Look For. Can You Have Too Much? Side Effects. Trending Videos. Was this page helpful? The answer may depend on your age and overall health. We need to consume it through the food we eat or by supplementation. This article explores what vitamin C does, where we can get it, how much vitamin C is the right amount, and who may need to take supplements. Vitamin C plays a role in many body functions. Antioxidants protect the body from oxidative stress. This is a process that, over time, can cause damage to most organs and tissues in the body. Antioxidants are also known to help support the natural abilities of your immune system. People often use it as a supplement in the winter months to fight colds , and some even use it as a treatment for COVID However, scientists are yet to prove the true value of these uses. There is also little scientific data to prove the benefits of vitamin C for chronic conditions that sometimes benefit from antioxidant therapies, such as cancer and cardiovascular disease. The only condition that vitamin C is proven to help treat is scurvy. Scurvy causes weakness, slow wound healing, bruising, and other symptoms. In addition to its role as an antioxidant, vitamin C also helps produce or process:. Your body controls the amount of vitamin C in your body very carefully. Unlike other forms of vitamins, vitamin C is usually present in higher amounts in cells than in plasma , which is the fluid part of your blood. How much vitamin C you need every day depends on your age and how much you take in through your diet. The NIH considers 30— milligrams mg per day to be a moderate amount. If you take in more than 1 gram of vitamin C in a day, your body will absorb less than half of it and get rid of the rest in your urine. By age, vitamin C intake recommendations — per the NIH — are:. In general, males need higher amounts within these ranges, and those who are pregnant or breastfeeding need more vitamin C as well. Talk with your healthcare team or obstetrician before taking any supplements while pregnant or breastfeeding. If you smoke, your vitamin C requirements are also higher. The NIH recommends an additional 35 mg per day of vitamin C for people who smoke cigarettes. Many foods contain vitamin C, and you can usually get the recommended daily amount of vitamin C from the foods you eat if you consume a balanced diet. In most cases, getting vitamins and minerals from the food you eat is better than taking supplements. Most vitamins are suitable to take at any time of the day, but you may want to check with your doctor before starting any supplements. Certain vitamins and minerals, including vitamin C, can interact with some prescription medications. If you choose to take a vitamin C supplement , you may need to coordinate the timing of the supplement with the timing of any other medications you take. You may also need to watch your vitamin C intake if you have conditions like kidney stones or if you get hemodialysis. Some foods high in vitamin C include:. Other foods contain vitamin C added during the manufacturing process, such as certain varieties of milk and cereals. Depending on how much of these foods you eat, you may get enough vitamin C in your diet without realizing it. For example, a single orange contains about 83 mg of vitamin C, and a cup of sliced strawberries contains about 98 mg. Too little vitamin C can cause symptoms of deficiency , including:. If you get more vitamin C than you need, your body will usually get rid of it through your urine. However, excessively high amounts can also be dangerous. For this reason, the NIH says adults should consume no more than 2, mg of vitamin C per day. This includes vitamin C from foods and supplements combined. Vitamin C plays an important role in many processes in our bodies. Many people get enough vitamin C from their diet alone, but supplements can help those whose diets are lacking certain types of foods. Some people may take supplements as a way to help treat certain conditions, but evidence that vitamin C can help fight a cold or treat chronic conditions is lacking. Talk with your healthcare team before starting any nutrition supplements if you take prescription medications or have a chronic condition. Some supplements can interact with medications or cause complications for certain therapies. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. There are nine water-soluble vitamins in the human diet. This article examines each in detail, letting you know the best sources and how much you need. Vitamin C deficiency is rare, but there are some subtle signs to watch out for. Here are the 15 most common signs and symptoms of vitamin C deficiency.