We Know: All About Vitamin C What is vitamin C? Vitamin C, also known as ascorbic acid, is a water soluble vitamin that helps the body in growth and development, immunity, and metabolism. Humans do not synthesize Vitamin C in the body and must obtain their daily supply of Vitamin C externally. What does Vitamin C do for your body? Vitamin C is important in wound recovery and in collagen synthesis. Collagen forms the connective tissues in skin, scar tissue, ligaments, and blood vessels. Vitamin C also acts as an antioxidant. Vitamin C is also important for: Metabolism Iron absorption Immunity Prevention of scurvy Where does Vitamin C come from? The human body doesn't make or store Vitamin C. Therefore, Vitamin C must be obtained externally from food sources or through supplementation by pills. The best food sources from which to get Vitamin C are: Citrus fruits and juices Berries Dark green vegetables Sweet or white potatoes Cantaloupe Red peppers What are the recommended daily allowances of Vitamin C? The recommended daily allowances of Vitamin C, broken down by age and gender in milligrams (mg), are: Children 1 to 6 months - 30 mg 6 to 12 months - 35 mg 1 to 3 years - 40 mg 4 to 7 years - 45 mg 11 to 14 years - 50 mg 15 to 18 years, girls - 65 mg 15 to 18 years, boys - 75 mg Adults Women - 75 mg Men - 90 mg Women who are pregnant or nursing require an additional 35 mg of Vitamin C daily. What happens if I don't get enough Vitamin C? Although rare, severe deficiencies in Vitamin C result in a condition known as scurvy. Vitamin C deficiencies can also result in: Dry and scaly skin Dental problems like loose teeth, weakened enamel, bleeding gums, and gingivitis Increased bruising Anemia Decreasing ability to recover from wounds Weight gain due to reduced metabolism Inability to fight infections in the body What happens when there is too much Vitamin C in the body? If an individual takes more than 2000 mg of Vitamin C per day, he or she may experience gastrointestinal problems such as diarrhea, upset stomach, vomiting and nausea. Excess Vitamin C in the body may also generate kidney stones or result in gastritis, an inflammation in the lining of the stomach that could lead to ulcers. Avoid high doses of Vitamin C if diagnosed with gout or kidney stones.
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