Ascorbic acid

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Vitamin C
L-Ascorbic_acid
Vitamin C
Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient for humans and various other animal species. It plays a crucial role in many physiological processes, including the synthesis of collagen, the absorption of iron, and the maintenance of a healthy immune system. This article will discuss the functions, dietary sources, recommended daily intake, deficiency, and supplementation of vitamin C.

Functions[edit | edit source]

Vitamin C is a water-soluble vitamin that has several important functions in the human body:

  • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, a structural protein found in connective tissues, skin, and bones [^1^].
  • Antioxidant activity: As an antioxidant, vitamin C helps to neutralize free radicals, thereby reducing oxidative stress and protecting cells from damage [^2^].
  • Immune system support: Vitamin C contributes to the proper functioning of the immune system by supporting the production and function of white blood cells [^3^].
  • Iron absorption: Vitamin C enhances the absorption of non-heme iron from plant-based sources by reducing it to a more easily absorbed form [^4^].

Dietary Sources[edit | edit source]

Vitamin C is found in a wide range of fruits and vegetables. Some of the best dietary sources of vitamin C include:

It is important to note that vitamin C is sensitive to heat and light, so cooking and storage methods can affect the nutrient content of these foods [^5^].

Recommended Daily Intake[edit | edit source]

The recommended daily intake (RDI) of vitamin C varies depending on factors such as age, sex, and life stage. According to the National Institutes of Health (NIH), the following RDIs apply for vitamin C [^6^]:

  • Infants (0-12 months): 40-50 mg/day
  • Children (1-8 years): 15-25 mg/day
  • Adolescents (9-18 years): 45-75 mg/day
  • Adults (19+ years): 75-90 mg/day (additional 35 mg/day for smokers)
  • Pregnant women: 80-85 mg/day
  • Breastfeeding women: 115-120 mg/day

Deficiency[edit | edit source]

Vitamin C deficiency, known as scurvy, is relatively rare in developed countries but can still occur in individuals with inadequate dietary intake or poor absorption. Symptoms of scurvy include:

  • Fatigue
  • Muscle weakness
  • Joint pain
  • Swollen, bleeding gums
  • Bruising easily
  • Anemia
  • Slow wound healing

Severe vitamin C deficiency can lead to serious health complications and even death if left untreated. Treatment involves the administration of vitamin C supplements or increasing dietary intake of vitamin C-rich foods [^7^].

Supplementation[edit | edit source]

Vitamin C supplements are available in various forms, including tablets, capsules, chewable tablets, and effervescent tablets. Some individuals may choose to take vitamin C supplements to help meet their daily requirements, especially if they have difficulty obtaining sufficient amounts from their diet. However, it is essential to note that excessive vitamin C intake can cause side effects, such as diarrhea, nausea, and stomach cramps. The NIH has established a tolerable upper intake level (UL) for vitamin C, which is the maximum daily intake unlikely to cause adverse health effects 1:

  • Children (1-8 years): 400-650 mg/day
  • Adolescents (9-18 years): 1,200-1,800 mg/day
  • Adults (19+ years): 2,000 mg/day
  • Pregnant and breastfeeding women (18 years and younger): 1,800 mg/day
  • Pregnant and breastfeeding women (19 years and older): 2,000 mg/day
  • It is generally recommended to obtain essential nutrients, including vitamin C, from a well-balanced diet rather than relying on supplements. However, if you are considering taking vitamin C supplements, it is best to consult a healthcare professional for personalized advice.

Liver Safety of Ascorbic Acid[edit | edit source]

There is no evidence to suggest that vitamin C, in physiologic or moderately high doses, causes acute liver injury or jaundice.

Mechanism of Action[edit | edit source]

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin. Its primary function is to act as an electron donor and intracellular antioxidant, protecting critical intracellular molecules and enzyme systems from reactive oxygen species. Additionally, vitamin C serves as a cofactor in various biochemical synthetic reactions, collagen cross-linking, the synthesis of neuropeptides and hormones, and non-heme iron absorption.

Side Effects[edit | edit source]

Physiological and even excessive intakes of up to 2 grams daily have virtually no side effects. However, higher doses of vitamin C can cause diarrhea, nausea, abdominal discomfort, flushing, dizziness, and headache. These doses may also be associated with transient serum aminotransferase elevations.

See Also[edit | edit source]

External Links[edit | edit source]

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Contributors: Prab R. Tumpati, MD