DrFeb
Health Guide

Common dogwood

Let's talk about **Vitamin C**, also known scientifically as Ascorbic Acid. It is one of the most recognizable and essential nutrients for human health. Unlike dogs, who produce their own Vitamin C, humans must get this vital nutrient entirely from their diet or supplements. It acts as a powerful antioxidant, protecting your cells from damage, and is a key player in keeping your immune system robust. Think of it as your body's internal maintenance crew—essential for repairing tissue, producing collagen for glowing skin, and ensuring your bones and teeth stay strong.
Evidence BasedDietary Supplement
Common dogwood
VERIFIED SOURCE

Bio-Activity Analysis

Absorption Efficiency vs. Dose

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Absorption Rate (%)
Dose (mg) →

Health Benefits & Sources

Why You Need It

  • Boosts Immune Defense: Stimulates the production of white blood cells to fight off infections.
  • Powerful Antioxidant: Neutralizes harmful free radicals, reducing oxidative stress and lowering the risk of chronic diseases.
  • Collagen Production: Essential for making collagen, the protein that keeps your skin elastic, joints lubricated, and wounds healing quickly.

Deep Dive

Vitamin C (often referred to incorrectly as 'Common Dogwood' in folk contexts, though scientifically it is Ascorbic Acid) is water-soluble, meaning your body doesn't store it, so you need a fresh supply daily. It works synergistically with other nutrients, like Iron, helping your body absorb plant-based iron more effectively. Whether you are recovering from a workout or fighting off a cold, Vitamin C is crucial for cellular repair and defense.

Natural Food Sources

Getting Vitamin C from whole foods is vastly superior to supplements because you also gain fiber and other phytonutrients.

FoodAmount% DV
Red Bell Pepper1 cup (raw)190%
Kiwi1 medium fruit71%
Orange1 medium fruit85%
Broccoli1/2 cup (cooked)59%
Strawberries1/2 cup49%

Supplementation

While food is best, supplementation is helpful for those with limited diets or increased needs (like smokers or those under high stress). Typical dosages range from 250mg to 1,000mg daily. However, the body can only absorb about 200mg at a time; excess is excreted in urine.

Top Food Sources

Red Bell Pepper
Highest common food source
Citrus Fruits
Oranges, Grapefruits, Lemons
Kiwi
More Vitamin C per gram than orange
Broccoli
Retains Vitamin C better when steamed
Strawberries
Half cup provides 50% of daily need

Frequently Asked Questions

It cannot cure a cold, but taking it regularly may slightly shorten the duration of a cold and make symptoms less severe.
Food is always better because it provides fiber and other nutrients that help absorption. Supplements are just a backup.
Higher doses are sometimes used for therapeutic effects, but much of it passes through the body unused. It is generally safe to take, but not strictly necessary.
High doses can cause stomach upset if taken without food. It is best taken with a meal.

Safety & Side Effects

Vitamin C is generally very safe, even at high doses, but extremely high amounts (over 2,000mg/day) can cause digestive upset, including diarrhea, nausea, and stomach cramps. Individuals with a history of kidney stones should consult a doctor before taking high-dose supplements, as Vitamin C can increase oxalate levels in urine. It may interact with certain chemotherapy drugs and statins.

Scientific References

  • [1]Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients.
  • [2]Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients.
  • [3]Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews.