Health Guide

Dicentra formosa

Vitamin C, or ascorbic acid, is a water-soluble vitamin that your body simply cannot store, meaning you need a fresh supply every day. It acts as a powerful cellular shield against oxidative stress. While it's famous for fighting off the common cold, its true power lies in its ability to regenerate other antioxidants in the body and build the very structure of your skin, bones, and blood vessels. It is the ultimate 'beauty from within' nutrient, essential for collagen production and wound healing.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Vitamin C Absorption Efficiency

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Rate (%)

Intake Method →

Health Benefits & Sources

Why You Need It

Immune Defense: Stimulates the production of white blood cells to fight infection.
Collagen Builder: Essential for creating collagen, the protein that keeps skin firm and joints moving smoothly.
Antioxidant Power: Neutralizes harmful free radicals caused by pollution and stress.
Iron Absorption: Helps the body absorb non-heme iron (from plants) more effectively.

Deep Dive

Vitamin C is the body's primary water-soluble antioxidant. Unlike fat-soluble vitamins, it circulates freely in the blood and protects all fluids and cells. Its most critical structural role is in collagen synthesis. Collagen is the scaffolding of the body; without adequate Vitamin C, this scaffolding weakens, leading to easy bruising, slow wound healing, and sagging skin. Furthermore, for anyone following a plant-based diet, Vitamin C is the secret weapon to prevent anemia, as it can increase iron absorption by up to 67%.

Natural Food Sources

Food	Amount	% DV (per 100g)
Guava	228 mg	253%
Red Bell Pepper	128 mg	142%
Kiwi	93 mg	103%
Strawberries	59 mg	65%
Orange	53 mg	59%

Supplementation

Dosage: The Recommended Dietary Allowance (RDA) is 75mg for women and 90mg for men daily. Smokers need an additional 35mg.

Usage: While food is best, supplements (500mg) can be useful during high stress or illness. Look for 'Ester-C' or buffered forms if you have a sensitive stomach.

Top Food Sources

Red Bell Pepper

1 cup chopped = 190mg (211% DV)

Kiwi

1 fruit = 64mg (71% DV)

Orange

1 medium fruit = 70mg

Broccoli

1 cup cooked = 102mg

Strawberries

1 cup = 89mg

Frequently Asked Questions

It cannot cure a cold, but consistent intake may slightly shorten the duration of a cold and reduce symptom severity.

Food is always superior. Whole fruits provide fiber and phytonutrients that work synergistically with Vitamin C.

Yes, heat destroys Vitamin C. To maximize intake, eat raw fruits and vegetables, or steam them lightly rather than boiling.

High doses of ascorbic acid can be acidic. Try a buffered form (sodium ascorbate or calcium ascorbate) to reduce stomach irritation.

Safety & Side Effects

Vitamin C is generally very safe because the body excretes what it doesn't use. However, extremely high doses (above 2,000mg/day) can cause digestive distress, including diarrhea and nausea. Those with a history of kidney stones should consult a doctor before supplementing, as high doses can increase oxalate excretion.

Scientific References

[1]Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients.
[2]Pullar, J. M., et al. (2017). The Roles of Vitamin C in Skin Health. Nutrients.
[3]Hurrell, R., et al. (1999). Enhancing absorption of iron. American Journal of Clinical Nutrition.