Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is well-known for its immune-boosting properties. However, its benefits go beyond immune health. In this article, we will explore the forms, benefits, symptoms of deficiency, recommended doses, and interesting facts about vitamin C.
Forms of Vitamin C: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, and calcium ascorbate. These forms are commonly found in dietary supplements and fortified foods.
Benefits of Vitamin C:
- Immune Support: Vitamin C plays a vital role in supporting immune function by promoting the production of white blood cells and enhancing their ability to fight off infections.
- Antioxidant Protection: It acts as a powerful antioxidant, helping to neutralize harmful free radicals and protect cells from oxidative stress and damage.
- Collagen Production: Vitamin C is essential for the synthesis of collagen, a protein that provides structure to the skin, bones, tendons, and blood vessels.
- Wound Healing: It aids in the formation of connective tissue and supports the healing process of wounds, cuts, and bruises.
- Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based foods, improving iron status.
Symptoms of Vitamin C Deficiency: A deficiency in vitamin C can lead to various symptoms, including:
- Fatigue and weakness
- Delayed wound healing
- Dry, rough skin
- Joint and muscle aches
- Increased susceptibility to infections
Recommended Doses: The recommended daily allowance (RDA) for vitamin C varies based on age, gender, and life stage. For most adults, the RDA ranges from 75 to 90 milligrams (mg) per day. However, higher doses may be recommended for individuals with specific health conditions or during periods of increased stress.
Interesting Facts about Vitamin C:
- Citrus fruits, strawberries, kiwi, and bell peppers are excellent sources of vitamin C.
- Smoking, certain medications, and high levels of stress can increase the body's requirements for vitamin C.
- Vitamin C is a water-soluble vitamin, meaning it is not stored in the body and must be obtained regularly through diet or supplementation.
Conclusion: Vitamin C is a vital nutrient with a wide range of benefits, including immune support, antioxidant protection, collagen production, and wound healing. While it can be obtained from various dietary sources, myPEAK Wellness, An Award-Winning Vegan Multivitamin, offers a comprehensive blend of this essential nutrient along with over 25 other essential nutrients and 70+ fulvic trace minerals from ElevATP® Ancient Peat and Apple Polyphenol Extract, and more to create the most comprehensive multivitamin on the market.
- National Institutes of Health. Office of Dietary Supplements. Vitamin C. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- MedlinePlus. Vitamin C. Retrieved from https://medlineplus.gov/ency/article/002404.htm