Vitamin C, called Ascorbic acid, is an important vitamin for the growth of connective tissue such as cartilage and collagen in the bones. The body needs vitamin C to make blood vessels and muscles. It is also essential for the body’s recovery process. Plus, it is very necessary, in that it helps the body absorb and store iron. The following paragraphs will provide you with very important information about vitamin C benefits, risks, and resources.

It is worth noting that vitamin C has antioxidant properties that protect the body from the effects of free radicals. These are particles that arise when your body digests and breaks down food or when your body is exposed to tobacco smoke, sunlight, X-rays, or other sources. Free radicals may play a role in heart disease, cancer, and other diseases.

Since your body does not produce vitamin C, you need to get it from your diet oral supplements, usually in the form of capsules and chewable tablets.

For some people, oral vitamin C supplements can cause kidney stones, especially when taken in high doses. Long-term use of oral vitamin C supplements in excess of 2,000 milligrams per day increases the potential for significant side effects.

Inform your doctor that you are taking a vitamin C supplement before undergoing any medical tests. High levels of vitamin C may affect the results of certain tests, such as stool tests for occult blood or tests for glucose.

Vitamin C benefits

There is a wide range of benefits for vitamin C, especially when taken in the right amounts. These benefits include:

Boosting immunity

A study has shown that vitamin C is effective in preventing and alleviating colds, depending on the dose, which should be appropriate enough to treat or prevent it.

A study indicated the importance of vitamin C in strengthening the immune system. It helps it to produce white blood cells and thus helps to recover from most viral diseases when it is used correctly. Studies have shown that it is effective in accelerating the recovery of those infected with the virus that causes influenza type A.

Lowering cholesterol

A study showed that one of the benefits of vitamin C is its good effectiveness in reducing harmful cholesterol and triglyceride levels in the body, which helps protect the body against heart disease.

Promoting eye health

There is ample evidence for the role of vitamin C in preventing the development of macular degeneration, a disorder associated with aging that leads to vision loss.

Improving mood

Vitamin C helps manufacture neurotransmitters that are important in improving mood and reducing stress hormone levels. It is also essential for the efficient functioning of the brain.

Protection from environmental toxins

Because vitamin C contains large amounts of antioxidants, it helps:

  • Reducing damage from a wide range of environmental toxins including benzene, pesticides, nicotine, nitrates, radiation, and heavy metals.
  • Minimizing the harmful effects of smoking and alcohol.

Heart and circulatory system protection

Fruits and vegetables that contain vitamin C

Vitamin C has antioxidant properties that help protect blood vessels from damage caused by free radicals and reduce risk factors for heart disease.

Collagen production

Vitamin C stimulates collagen production and therefore plays an essential role in the health of connective tissues, such as skin, bones, tendons, gums, and blood vessels. Because of this feature, vitamin C is essential for wound healing and should be used as a treatment before and after surgery.

Reducing the level of uric acid

Studies have shown that vitamin C reduces uric acid levels in the blood, and thus helps prevent gout.

Iron deficiency prevention

Vitamin C helps absorb iron from foods, especially from plant sources. This is beneficial for vegetarians who follow a diet devoid of animal sources of iron such as meat. Thus, it helps prevent anemia and helps treat it.

Situations in which we should add vitamin C

Most people get enough vitamin C through a proper diet. But certain categories of people may need more vitamin C than others. They are:

  • Smokers or those exposed to cigarette smoke.
  • Those with gastrointestinal diseases.
  • People with certain types of cancer.
  • Those who follow a diet devoid of fruits and vegetables or do not eat them regularly.

Symptoms of vitamin C deficiency

Symptoms associated with vitamin C deficiency include:

  • Fatigue and general weakness.
  • Muscle and joint pain.
  • Bruises.
  • Dry skin
  • Brittle hair.
  • Gum swelling and discoloration.
  • Sudden and unexpected bleeding in the gums.
  • Nosebleeds.
  • Impaired wound healing.
  • Anti-inflammatory problems.
  • Bleeding in the joints causes that cause severe joint pain.
  • Changes in bones.
  • Tooth loss.
  • Weight loss.

Symptoms and risks of vitamin C overdose

Although taking too much vitamin C is unlikely to be harmful, large doses of vitamin C supplements may cause:

  • Diarrhea.
  • Nausea and vomiting.
  • heartburn.
  • colic.
  • Headache.


Vitamin C can be obtained from pharmacies, either with a prescription or without, according to the following:

  • Vitamin C can be obtained without a prescription on its own or in a variety of vitamin and mineral preparations.
  • Under medical supervision, Sodium Ascorbate is given by injection only.

How can we get vitamin C?

To get enough vitamin C, a person must rely on foods and supplements. This is because this vitamin is not produced in the human body. Vitamin C has many amazing benefits, and it can mainly be obtained from vegetables and fruits, especially citrus fruits. The most important resources vitamin C of which are:

  • Citrus fruits.
  • Leafy vegetables.
  • Strawberries.
  • Cantaloupe.
  • for guava.
  • Bell pepper;
  • Tomatoes.
  • Broccoli.
  • Potatoes.
  • Manga.
  • Kiwi.

To treat scurvy, vitamin C is given at a dose of 300 micrograms per day over a period of a few weeks. It is also recommended to add food rich in this vitamin, such as a glass of orange juice daily.

Recommended daily dose

Men40 – 90 milligrams
Women40 – 75 milligrams
Pregnant women80 – 85 milligrams


To understand the recommended dose of vitamin C, we should read the following table:

Age groupMale
Pregnant woman
Breastfeeding women
0 – 6 months4040
7 – 12 months5050
1 – 3 years1515
4 – 8 years2525
9 – 13 years454580115
14 – 18 years7565
19 years and over907585120

Types of foods that contain vitamins/minerals

  • green vegetables
  • fruits
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