Natural vitamin foods about Nayural nutrient boost of copper, magnesium, iron, and potassium? Cobalt is vitamun in Natural vitamin foods citamin as part of vitamin B and helps your body process and absorb the vitamin. Fish livers are also excellent sources of preformed vitamin A, with 1 tablespoon of cod liver oil providing 4, mcg. Vitamin D — A Detailed Beginner's Guide.

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In children, bone disease can be present [ 6 ]. Left untreated, scurvy is fatal [ 6 , 9 ]. Until the end of the 18 th century, many sailors who ventured on long ocean voyages, with little or no vitamin C intake, contracted or died from scurvy. During the mids, Sir James Lind, a British Navy surgeon, conducted experiments and determined that eating citrus fruits or juices could cure scurvy, although scientists did not prove that ascorbic acid was the active component until [ ].

Today, vitamin C deficiency and scurvy are rare in developed countries [ 8 ]. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety. The following groups are more likely than others to be at risk of obtaining insufficient amounts of vitamin C.

Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress [ 8 ]. For this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than nonsmokers [ 8 ].

Exposure to secondhand smoke also decreases vitamin C levels. Although the IOM was unable to establish a specific vitamin C requirement for nonsmokers who are regularly exposed to secondhand smoke, these individuals should ensure that they meet the RDA for vitamin C [ 4 , 8 ].

For many reasons, feeding infants evaporated or boiled cow's milk is not recommended. This practice can cause vitamin C deficiency because cow's milk naturally has very little vitamin C and heat can destroy vitamin C [ 6 , 12 ]. Although fruits and vegetables are the best sources of vitamin C, many other foods have small amounts of this nutrient.

Thus, through a varied diet, most people should be able to meet the vitamin C RDA or at least obtain enough to prevent scurvy. People who have limited food variety—including some elderly, indigent individuals who prepare their own food; people who abuse alcohol or drugs; food faddists; people with mental illness; and, occasionally, children—might not obtain sufficient vitamin C [ 4 , , 11 ].

People with severe intestinal malabsorption or cachexia and some cancer patients might be at increased risk of vitamin C inadequacy [ 27 ]. Low vitamin C concentrations can also occur in patients with end-stage renal disease on chronic hemodialysis [ 28 ].

This section focuses on the following four diseases and disorders in which vitamin C might play a role: cancer including prevention and treatment , cardiovascular disease, age-related macular degeneration AMD and cataracts, and the common cold.

Epidemiologic evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content [ 1 , 2 ].

Vitamin C can limit the formation of carcinogens, such as nitrosamines [ 2 , 29 ], in vivo; modulate immune response [ 2 , 4 ]; and, through its antioxidant function, possibly attenuate oxidative damage that can lead to cancer [ 1 ].

Most case-control studies have found an inverse association between dietary vitamin C intake and cancers of the lung, breast, colon or rectum, stomach, oral cavity, larynx or pharynx, and esophagus [ 2 , 4 ].

Plasma concentrations of vitamin C are also lower in people with cancer than controls [ 2 ]. However, evidence from prospective cohort studies is inconsistent, possibly due to varying intakes of vitamin C among studies.

Evidence from most randomized clinical trials suggests that vitamin C supplementation, usually in combination with other micronutrients, does not affect cancer risk.

In the Supplémentation en Vitamines et Minéraux Antioxydants SU. MAX study, a randomized, double-blind, placebo-controlled clinical trial,13, healthy French adults received antioxidant supplementation with mg ascorbic acid, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or placebo [ 33 ].

After a median follow-up time of 7. In addition, baseline antioxidant status was related to cancer risk in men but not in women [ 34 ]. Similar findings were reported in women participating in the Women's Antioxidant Cardiovascular Study [ 36 ].

In a large intervention trial conducted in Linxian, China, daily supplements of vitamin C mg plus molybdenum 30 mcg for 5—6 years did not significantly affect the risk of developing esophageal or gastric cancer [ 37 ].

Moreover, during 10 years of follow-up, this supplementation regimen failed to significantly affect total morbidity or mortality from esophageal, gastric, or other cancers [ 38 ].

A review of vitamin C and other antioxidant supplements for the prevention of gastrointestinal cancers found no convincing evidence that vitamin C or beta-carotene, vitamin A, or vitamin E prevents gastrointestinal cancers [ 39 ].

A similar review by Coulter and colleagues found that vitamin C supplementation, in combination with vitamin E, had no significant effect on death risk due to cancer in healthy individuals [ 40 ].

At this time, the evidence is inconsistent on whether dietary vitamin C intake affects cancer risk. Results from most clinical trials suggest that modest vitamin C supplementation alone or with other nutrients offers no benefit in the prevention of cancer.

A substantial limitation in interpreting many of these studies is that investigators did not measure vitamin C concentrations before or after supplementation. Plasma and tissue concentrations of vitamin C are tightly controlled in humans. At daily intakes of mg or higher, cells appear to be saturated and at intakes of at least mg, plasma concentrations increase only marginally [ 2 , 10 , 22 , 31 , 37 ].

If subjects' vitamin C levels were already close to saturation at study entry, supplementation would be expected to have made little or no difference on measured outcomes [ 22 , 23 , 41 , 42 ]. During the s, studies by Cameron, Campbell, and Pauling suggested that high-dose vitamin C has beneficial effects on quality of life and survival time in patients with terminal cancer [ 43 , 44 ].

However, some subsequent studies—including a randomized, double-blind, placebo-controlled clinical trial by Moertel and colleagues at the Mayo Clinic [ 45 ]—did not support these findings.

The authors of a review assessing the effects of vitamin C in patients with advanced cancer concluded that vitamin C confers no significant mortality benefit [ 40 ]. Emerging research suggests that the route of vitamin C administration intravenous [IV] vs. oral could explain the conflicting findings [ 1 , 46 , 47 ].

Most intervention trials, including the one conducted by Moertel and colleagues, used only oral administration, whereas Cameron and colleagues used a combination of oral and IV administration. Concentrations of this magnitude are selectively cytotoxic to tumor cells in vitro [ 1 , 67 ].

Research in mice suggests that pharmacologic doses of IV vitamin C might show promise in treating otherwise difficult-to-treat tumors [ 49 ]. A high concentration of vitamin C may act as a pro-oxidant and generate hydrogen peroxide that has selective toxicity toward cancer cells [ ].

Based on these findings and a few case reports of patients with advanced cancers who had remarkably long survival times following administration of high-dose IV vitamin C, some researchers support reassessment of the use of high-dose IV vitamin C as a drug to treat cancer [ 3 , 47 , 49 , 52 ].

Therefore, individuals undergoing these procedures should consult with their oncologist prior to taking vitamin C or other antioxidant supplements, especially in high doses [ 54 ]. Evidence from many epidemiological studies suggests that high intakes of fruits and vegetables are associated with a reduced risk of cardiovascular disease [ 1 , 55 , 56 ].

This association might be partly attributable to the antioxidant content of these foods because oxidative damage, including oxidative modification of low-density lipoproteins, is a major cause of cardiovascular disease [ 1 , 4 , 56 ]. In addition to its antioxidant properties, vitamin C has been shown to reduce monocyte adherence to the endothelium, improve endothelium-dependent nitric oxide production and vasodilation, and reduce vascular smooth-muscle-cell apoptosis, which prevents plaque instability in atherosclerosis [ 2 , 57 ].

Results from prospective studies examining associations between vitamin C intake and cardiovascular disease risk are conflicting [ 56 ]. In the Nurses' Health Study, a year prospective study involving 85, female nurses, total intake of vitamin C from both dietary and supplemental sources was inversely associated with coronary heart disease risk [ 58 ].

However, intake of vitamin C from diet alone showed no significant associations, suggesting that vitamin C supplement users might be at lower risk of coronary heart disease.

In male physicians participating in the Physicians' Health Study, use of vitamin C supplements for a mean of 5. The authors of a meta-analysis of prospective cohort studies, including 14 studies reporting on vitamin C for a median follow-up of 10 years, concluded that dietary, but not supplemental, intake of vitamin C is inversely associated with coronary heart disease risk [ 55 ].

Results from most clinical intervention trials have failed to show a beneficial effect of vitamin C supplementation on the primary or secondary prevention of cardiovascular disease.

Other clinical trials have generally examined the effects on cardiovascular disease of supplements combining vitamin C with other antioxidants, such as vitamin E and beta-carotene, making it more difficult to isolate the potential contribution of vitamin C.

The SU. The authors of a meta-analysis of randomized controlled trials concluded that antioxidant supplements vitamins C and E and beta-carotene or selenium do not affect the progression of atherosclerosis [ 66 ].

Similarly, a systematic review of vitamin C's effects on the prevention and treatment of cardiovascular disease found that vitamin C did not have favorable effects on cardiovascular disease prevention [ 67 ].

Since then, researchers have published follow-up data from the Linxian trial, a population nutrition intervention trial conducted in China [ 38 ]. Although the Linxian trial data suggest a possible benefit, overall, the findings from most intervention trials do not provide convincing evidence that vitamin C supplements provide protection against cardiovascular disease or reduce its morbidity or mortality.

However, as discussed in the cancer prevention section, clinical trial data for vitamin C are limited by the fact that plasma and tissue concentrations of vitamin C are tightly controlled in humans. Age-related macular degeneration AMD and cataracts are two of the leading causes of vision loss in older individuals.

Oxidative stress might contribute to the etiology of both conditions. A population-based cohort study in the Netherlands found that adults age 55 years or older who had high dietary intakes of vitamin C as well as beta-carotene, zinc, and vitamin E had a reduced risk of AMD [ 68 ].

However, most prospective studies do not support these findings [ 69 ]. The authors of a systematic review and meta-analysis of prospective cohort studies and randomized clinical trials concluded that the current evidence does not support a role for vitamin C and other antioxidants, including antioxidant supplements, in the primary prevention of early AMD [ 70 ].

Although research has not shown that antioxidants play a role in AMD development, some evidence suggests that they might help slow AMD progression [ 71 ]. The Age-Related Eye Disease Study AREDS , a large, randomized, placebo-controlled clinical trial, evaluated the effect of high doses of selected antioxidants mg vitamin C, IU vitamin E, 15 mg beta-carotene, 80 mg zinc, and 2 mg copper on the development of advanced AMD in 3, older individuals with varying degrees of AMD [ 72 ].

After an average follow-up period of 6. A follow-up AREDS2 study confirmed the value of this and similar supplement formulations in reducing the progression of AMD over a median follow-up period of 5 years [ 73 ]. High dietary intakes of vitamin C and higher plasma ascorbate concentrations have been associated with a lower risk of cataract formation in some studies [ 2 , 4 ].

In a 5-year prospective cohort study conducted in Japan, higher dietary vitamin C intake was associated with a reduced risk of developing cataracts in a cohort of more than 30, adults age 45—64 years [ 74 ].

Data from clinical trials are limited. In one study, Chinese adults who took daily supplements of mg vitamin C plus 30 mcg molybdenum for 5 years did not have a significantly lower cataract risk [ 76 ].

In the AREDS study, older individuals who received supplements of mg vitamin C, IU vitamin E, and 15 mg beta-carotene for an average of 6. The AREDS2 study, which also tested formulations containing mg vitamin C, confirmed these findings [ 78 ].

Overall, the currently available evidence does not indicate that vitamin C, taken alone or with other antioxidants, affects the risk of developing AMD, although some evidence indicates that the AREDS formulations might slow AMD progression in people at high risk of developing advanced AMD.

Results of subsequent controlled studies have been inconsistent, resulting in confusion and controversy, although public interest in the subject remains high [ 80 , 81 ].

Prophylactic use of vitamin C did not significantly reduce the risk of developing a cold in the general population. When taken after the onset of cold symptoms, vitamin C did not affect cold duration or symptom severity. The use of vitamin C supplements might shorten the duration of the common cold and ameliorate symptom severity in the general population [ 80 , 83 ], possibly due to the antihistamine effect of high-dose vitamin C [ 84 ].

However, taking vitamin C after the onset of cold symptoms does not appear to be beneficial [ 81 ]. Vitamin C has low toxicity and is not believed to cause serious adverse effects at high intakes [ 8 ]. The most common complaints are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances due to the osmotic effect of unabsorbed vitamin C in the gastrointestinal tract [ 4 , 8 ].

The mechanism for this effect, if real, is not clear and this finding is from a subgroup of patients in an epidemiological study. Incorporate a variety of them into your daily diet for optimum health and wellness. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Vitamin A Vitamin B Vitamin C Vitamin D Vitamin E Vitamin K Stock up Take action You are what you eat. Foods high in vitamin A. Foods high in vitamin B.

Foods high in vitamin C. Foods high in vitamin D. Supplements Vitamin D. Foods high in vitamin E. Foods high in vitamin K. Stock up on vitamin-rich foods. Put your healthy eating plan into action.

How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Dec 21, Written By The Healthline Editorial Team. Jul 26, Medically Reviewed By Natalie Butler, RD, LD. Share this article. Read this next. The Best Vitamins for Women.

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