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Vitamin C

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Why Your Body Needs Vitamin C

By Strength Tree

Vitamin C, also known as Ascorbic Acid, is a water-soluble nutrient and antioxidant needed for many different functions within the body. Water-soluble nutrients are expelled in the urine and cannot be stored by the body, so you need a daily supply from food or other sources.

Vitamin C Deficiency

Smoking, excessive drinking or regularly eating junk food can deplete levels of vitamin C and lead to deficiency, which means that some people may need to take supplements in order to protect their health. Deficiency can lead to scurvy and impaired immune system, making it more difficult to ward off colds, viruses and other illnesses.

Vitamin C Benefits

Vitamin C is essential for bones, teeth, gums, blood vessels, healthy skin, keeping arteries strong, helping to protect cells and to speed up wound healing.

Vitamin C concentrations lower during infections and stress. (1) Vitamin C enhances the production and function of specific white blood cells that devour pathogens and release enzymes to destroy them. 

In addition, it is needed for the absorption of iron, another essential nutrient needed to maintain good health.


Antioxidants are known for their many health benefits, including disease prevention, with studies showing that they can even help to protect against some forms of cancer. Antioxidants are also used in many anti-ageing products, as they can protect skin and other cells from the damage caused by free radicals. 

Vitamin C Food Sources

Vitamin C can be found in many different fruits, including oranges, lemons, blackcurrants, grapefruit, kiwi fruit and papaya. It can also be found in a variety of vegetables, such as bell peppers, broccoli, tomatoes, peas, potatoes and leafy green vegetables. Raw or lightly cooked vegetables contain higher levels than well-cooked vegetables, as the cooking process can destroy or reduce the nutrient content.

Vitamin C Supplements

Most people can get enough vitamin C through their diet, but some people may need supplements to keep their immune system healthy. Smokers, heavy drinkers and people who eat lots of junk food may benefit from a daily supplement. Supplements of up to 1,000 mg a day are considered safe for most adults even though the RDA is a lot lower.

The best kind of Vitamin C supplements to take would be a blend like Ascorbic Acid, Citrus Bioflavonoids and Calcium. Read labels to make sure it’s a blend. Taking pure ascorbic acid can be tough on your stomach.

Side Effects

Taking too much of the wrong type of Vitamin C might lead to temporary stomach pain, gas and diarrhea.

Medical Interactions

Taking Vitamin C might distort medical tests for Diabetes and Colon Screening plus your Hemoglobin levels. Inform your Doctor your taking it or avoid taking when getting tested. Make sure you Read the labels on your Vitamin C Supplements.

Vitamin C Dosage

Daily Recommended Allowances (RDA):

  • 14 to 18 years - 75 mg for Men, 65 mg for Women, 80 mg for Pregnant, 110 mg for Lactation
  • 19 and over - 90 mg for Men, 75 mg for Women 85 mg for Pregnant, 120 mg for Lactation
  • 19 and over - Smokers - 125 mg for Men, 110 mg for Women

From Office of Dietary Supplements (ODS) at National Institute of Health (NIH).


Vitamin C is one of those vitamins that have been taken for granted because it’s not as talked about as other vitamins like Vitamin D or B12. It is an essential vitamin that is found in many fruits and vegetable but does have a very short shelf life. It only stays so long in Fruit Drinks and Juices especially if you leave the lid open because it evaporates so quickly. So drink up.


1. How to avoid the flu – Arm yourself with Vitamin C! - Feb 23, 2018


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