The Need for Vitamin C

Vitamin C, also known as ascorbic acid, is one of the most widely taken supplements in the United States. Humans, unlike most animals, are unable to synthesize vitamin C within their bodies, so it's important to include enough vitamin C in your diet.

What vitamin C does for you

Vitamin C supports normal growth and development. Vitamin C aids with the absorption of the form of iron that is in plant-based foods. Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. Vitamin C is also involved in protein metabolism. Vitamin C is also an important antioxidant and has been shown to regenerate other antioxidants within the body, including vitamin E. Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a role.

Vitamin C is often taken to prevent or cure the common cold. However, studies have shown that vitamin C reduces the odds of getting a cold only in specific groups in extreme circumstances, such as skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average people.

How much C do you need?

The U.S. Food and Nutrition Board sets Recommended Daily Allowances (RDA). The RDA includes the vitamin C you get from both the food you eat and any supplements you take.

Groups that need more Vitamin C

For pregnant and lactating women, smokers and those exposed to second-hand smoke, those with limit food variety and people with certain chronic diseases, the RDA for vitamin C is higher.

Vitamin C deficiency

Within a month of vitamin C intake below 10 mg/day, symptoms can appear including fatigue, malaise, and gum inflammation. Eventually collagen synthesis stops and connective tissues become weakened, causing joint pain and poor wound healing. Other signs of vitamin c deficiency, known as scurvy, include depression, swollen, bleeding gums and loosening or loss of teeth. Iron deficiency anemia can also occur because of increased bleeding and decreased iron absorption. In children, bone disease can be present. Scurvy is fatal if left untreated.

The Best Sources for Vitamin C

Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, potatoes red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts and cantaloupe are all good sources.

However, the vitamin C in food may be damaged by storage and by cooking, because ascorbic acid is water-soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses.

By eating a varied and balanced diet that is rich in fruits and vegetables you should get all the vitamin C you need to help keep your body healthy and happy. And adding True Lemon, True Lime or True Orange to your beverages or food ensures you are not missing out on this important nutrient. Each packet provides about 25 percent of an adult male or female's RDA for Vitamin C.

Ascorbic acid is preferred for vitamin C supplements

Ascorbic acid has equal "bioavailability" to naturally occurring ascorbic acid in foods such as orange juice and broccoli. Other vitamin C supplement forms include sodium ascorbate, calcium ascorbate, other mineral ascorbates and ascorbic acid with bioflavonoids. True Lemon, Lime and Orange provide vitamin C in the preferred form of ascorbic acid.

How much is too much Vitamin C?

For adults, any extra over the recommended upper limit of 2,000 milligrams a day will simply be flushed out of your body in your urine. Too much dietary vitamin C is unlikely to be harmful, but megadoses of vitamin C supplements can cause abdominal cramps, diarrhea, headache, heartburn, insomnia, kidney stones, nausea and vomiting.

Read more about Vitamin C at the National Institute of Healths Office of Dietary Supplements.

Sources: Mayo Clinic, Web MD, National Institute of Health Office of Dietary Supplements

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