Vitamin C
What is it: Vitamin C is widely known for it's antioxidant properties and health benefits like healthy functioning immune system as well as healthy skin. Because this vitamin is water-soluble, we can't store it in the body and must consume it on a daily basis to ensure amounts are received. Although getting your vitamins from a balanced and varied diet is recommended, there are some scientifically backed benefits of taking a vitamin C supplement.
There are some myths around vitamin C and exactly what it can do, one of which is that once you get sick, taking higher doses of vitamin C will help you get over the virus faster. That is not the case, so you are better off ensuring adequate levels of vitamin C in your daily diet versus increasing doses after you get sick.
Functions/Benefits: Given vitamin C is such a powerful antioxidant, it helps your body naturally ward off sickness by boosting your immune system and increase your natural defenses. The effects of this also help reduce oxidative stress on our body which in terms aids in slowing the aging process, reduce inflammation and assist in reducing our risk of chronic disease.
Vitamin C may also help control blood pressure in both healthy adults and those with high blood pressure. Since high blood pressure can increase your risk of heart disease, managing that is an important benefit of vitamin C.
Other benefits include, lowering your risk of heart disease, prevent iron deficiency, boost immunity, protect memory and thinking, shorten healing time from wounds, and support our skins defense against free radicals.
Food Sources: Vitamin C is found in citrus fruit like oranges, but other foods have vitamin C that aren't as widely known such as plums, cherries, even chili peppers! Other sources are foods like guava, sweet yellow peppers, thyme, parsley, mustard spinach and kale. The list goes on as vitamin C is widely found in various fruits and vegetables. The moral of the story is to eat fresh foods as often as possible.
Deficiency/Toxicity: While it's unlikely to exceed the upper limit (UL) of vitamin C through diet, excessive supplementation of any vitamin is not recommended. The UL for adults is 2,000mg per day. It's also best to consult with your doctor on any specific needs you may have. If you do ingest too much vitamin C, symptoms can include abdominal pain, cramps, diarrhea, headaches, nausea and sleeping problems.
Fun Factoid: This vitamin only stays in our system for 24 hours as it's a water-soluble vitamin we can't store in our tissue or organs. We have to get vitamin C daily from a proper diet to see it's health benefits.
Additionally, the discovery of vitamin C is credited to Albert Szent-Gyorgyi and was awarded the Nobel Prize for his work discovering how to mass product vitamin C for research purposes. The founder of Atomico used to used to play tennis with him in Cape Cod at the marine biology laboratories in Woodshole, Massachusetts.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 40 mg |
| Infants 7–12 months | 50 mg |
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
| Breastfeeding teens | 115 mg |
| Breastfeeding women | 120 mg |
Below are sources and further studies to review on vitamin C.
20 Foods that are High in Vitamin C
Vitamin C in Disease Prevention and Cure: An Overview
Vitamin C Fact Sheet for Health Professionals
Vitamin C Fact Sheet for Consumers
7 Impressive Ways Vitamin C Benefits Your Body
Is it Possible to Have a Vitamin C Overdose?
5 Tips: Natural Products for the Flu and Colds: What Does Science Say?