Your body needs vitamin C (ascorbic acid) to form blood vessels, cartilage, muscles and collagen in bones. Vitamin C is also essential for the recovery of your body.
Vitamin C is an antioxidant that protects your body cells from the effects of free radicals; They are molecules that arise during digestion and fragmentation of your body for food or when the body is exposed to tobacco smoke, sunlight, X-rays or other sources. Free roots may have a role in heart disease, cancer and other diseases. Vitamin C also helps your body absorb and store iron.
As your body does not release vitamin C; You need to get it from your diet. Vitamin C is found in acidic fruits, berries, potatoes, tomatoes, peppers, cabbage, brussels sprouts, broccoli, and spinach. Vitamin C is also available in oral supplements, usually in the form of capsules and chewable tablets.
Most people get enough vitamin C by following a healthy diet. Vitamin C deficiency is likely to appear in people who:
- They smoke or are subjected to passive smoke
- They have gastrointestinal diseases or certain types of cancer.
- They follow a limited diet that does not include fruits and vegetables regularly
Vitamin C deficiency may lead to a disease called scurvy; which causes anemia, gum bleeding, bruising and poor wound healing.
If you take vitamin C for its antioxidant properties, don’t forget that the supplement may not offer you the same benefits you naturally get by food.
The daily recommended percentage of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women.
Research on vitamin C use for some cases showed that:
- Cancer. Eating a diet rich in fruits and vegetables may reduce the risk of many types of cancer, such as breast, colon, and lungs. However, it is not clear whether or not this protective effect is associated with vitamin C content in food. Taking oral vitamin C supplements does not seem to offer the same benefit.
- Taking oral vitamin C supplements does not prevent a cold. Evidence also suggests that the benefits of regularly taking vitamin C supplements to reduce the duration or severity of cold symptoms are minimal.
- Eye diseases. Taking oral vitamin C supplements by combining with vitamins and minerals appears to prevent age-related macular degeneration from deteriorating. Some studies also suggest that people with higher levels of vitamin C in their diets are at lower risk of cataracts.
Diet C absorption and megadosing
own that absorption of nutrition C decreases to much less than 50% while taking amounts more than a thousand mg. In typically wholesome adults, megadoses of vitamin C aren’t poisonous because once the frame’s tissues come to be saturated with diet C, absorption decreases and any excess amount can be excreted in urine. However, negative outcomes are feasible with intakes extra than 3000 mg each day, such as reviews of diarrhea, elevated formation of kidney stones in people with present kidney sickness or history of stones, multiplied degrees of uric acid (a hazard aspect for gout), and accelerated iron absorption and overload in people with hemochromatosis, a hereditary situation causing immoderate iron inside the blood. 
Absorption does now not vary if obtaining the nutrition from food or supplements. Vitamin C is occasionally given as an injection into a vein (intravenous) so higher quantities can without delay enter the bloodstream. This is generally simplest visible in medically monitored settings, inclusive of to enhance the quality of existence in people with superior stage cancers or in managed medical research. Although scientific trials have not shown excessive-dose intravenous vitamin C to provide bad aspect consequences, it must be administered only with close monitoring and prevented in those with kidney ailment and hereditary situations like hemochromatosis and glucose 6-phosphate dehydrogenase deficiency.
Vitamin C is involved with numerous metabolic reactions inside the frame, and acquiring the RDA or slightly better may be protective in opposition to positive disease states. But, a health benefit of taking larger amounts has now not been discovered in folks who are commonly healthful and nicely-nourished. Cellular studies have shown that at very excessive concentrations, nutrition C can switch roles and act as a tissue-unfavorable pro-oxidant in preference to an antioxidant. [2,3] Its results in humans at very high doses well beyond the RDA are unclear, and might cause accelerated threat of kidney stones and digestive dissatisfied.
Safety and side effects
Vitamin C supplements are generally safe when taken at appropriate doses by understanding. Taking too much vitamin C can cause side effects, including:
- Nausea, vomiting and Heartburn
- Stomach contractions or bloating
- Fatigue and drowsiness,
- or sometimes insomniaHeadache
- Redness of the skin
In some people, oral vitamin C supplements can cause kidney stones to form, especially when taken at high doses. Long-term use of oral vitamin C supplements at a dose exceeding 2,000 milligrams per day increases the likelihood of significant side effects.
Notify your doctor that you are taking vitamin C supplements before undergoing any medical tests. High levels of vitamin C may affect the results of certain tests, such as stool tests to detect hidden blood in stool or glucose detection tests.
Possible interactions include:
aluminum. Taking vitamin C can increase your absorption of aluminum from aluminum-containing drugs, such as phosphate-resistant drugs. These drugs may be harmful to people with kidney problems.
Chemotherapy. Of concern is that the use of antioxidants, such as vitamin C, during chemotherapy may reduce the effect of chemotherapy drugs.
- Estrogen. Taking vitamin C with oral contraception or hormone replacement therapy may increase estrogen levels.
- Protease enzyme inhibitors. Oral use of vitamin C may reduce the effect of these antiviral drugs.
Statins and niacin. When taking vitamin C, the effects of niacin and statin, which may benefit people
- with high cholesterol, can be reduced.
- Warfarin Jantoven. High doses of vitamin C may reduce your response to this anticoagulant.
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