Also known as ascorbic acid, vitamin C is a water-soluble vitamin and essential micronutrient. The human body cannot produce vitamin C, so it must be obtained from dietary sources, primarily fruits and vegetables.
Vitamin C is used in the body to support immune health, as an antioxidant, and to assist in the formation of collagen (a structural component of bones, joints, ligaments, tendons, hair, skin, and nails). Vitamin C also enhances the absorption of nonheme iron, a form of iron that is less readily absorbed in the gastrointestinal tract.
Health benefits of vitamin C
• Improving risk factors of cardiovascular disease (e.g., blood pressure, endothelial function)
• Promoting collagen formation and neutralizing damage to skin cells
• Regulating blood glucose (sugar) levels in individuals with diabetes
• Slowing the progression of ocular conditions (e.g., cataracts, macular degeneration)
• Supporting cognitive health; low vitamin C levels have been found in individuals who are cognitively impaired
• Supporting immune function; preventing and treating upper respiratory tract infections
(e.g., the common cold)
Recommended daily intake of vitamin C
The following timeline provides the daily Recommended Dietary Allowance (RDA) and Adequate Intake (AI) of vitamin C for various populations.
Note: Individuals who smoke require an additional 35 mg per day of vitamin C.
Dietary sources of vitamin C
The quantities of vitamin C provided below are based on the typical serving sizes for each source. Quantities may vary depending on brand and preparation methods.
