Description
"Vitamin C" (ascorbic acid) is a water-soluble nutrient abundant in citrus fruits, strawberries, kiwi, peppers, and leafy greens. Beyond supporting collagen formation for skin and cartilage integrity, vitamin C boosts iron absorption from plant sources. Its antioxidant properties neutralize harmful free radicals, enhancing immune protection. Adrenal gland function and stress management also benefit from adequate levels of this nutrient. Fruits and vegetables naturally supply sufficient vitamin C to maintain general nutritional needs through a varied diet.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin C can lead to scurvy, with symptoms including fatigue, depression, internal bleeding, rash, impaired wound healing, gingivitis, and bone growth impairment.
Synergists & Antagonists
Vitamin C works synergistically with vitamins A, B3, B5, B6, B9, B12, and E, supporting immune defense, collagen synthesis, and antioxidant protection. It also works with calcium, cobalt, copper, iron, magnesium, manganese, sodium, selenium, and zinc to enhance metabolic processes. Bioflavonoids improve its absorption, while excessive copper and aluminum may hinder its effectiveness.
Vitamin C
Warnings
Excessive intake of vitamin C can damage tooth enamel, particularly when taken in chewable tablet form. It interacts with chemotherapy drugs, aspirin, NSAIDs, acetaminophen, diabetes medications, oral contraceptives, and antibiotics. In individuals prone to oxalate kidney stones, high doses may increase the risk of stone formation.
Food Sources
Rich sources of vitamin C include amla, camu camu, acerola cherry, lemons, limes, oranges, berries, tomatoes, potatoes, peppers, broccoli, and spinach.
Time Frame
Vitamin C is best consumed anytime, but it is most effective when spread over 3-4 doses throughout the day to maintain stable levels in the body.
Depleted By
Vitamin C can be depleted by alcohol, antacids, corticosteroids, sedatives, nitrates, nicotine, muscle relaxants, hormone replacements, diuretics, anticancer medications, caffeine, bronchdilators, blood pressure medications, cardiac regulators, antipsychotics, antihistamines, antibiotics, antidepressants, analgesics, anti-inflammatory medications, NSAIDs, and opioids.