Vitamin C (ascorbic acid) isn’t flashy or exciting as far as health trends go, but the benefits of this essential nutrient are indisputable. Yet somehow, it’s the fourth leading micronutrient deficiency in the United States.
The problem is that your body does not make or store vitamin C — anything more than your body needs is flushed out in urine. That means you must get enough vitamin C daily to reap the full benefit.
Here’s a little refresher on why you need vitamin C, how much you need and the best places to get it:
What does vitamin C do?
Vitamin C plays many essential roles in the body. Almost everything from your skin down to your bones relies on vitamin C to stay strong and function well.
The overarching health benefits of vitamin C include:
Helps prevent chronic disease
The antioxidant properties of vitamin C protect your cells from free radicals (toxins) caused by:
- External sources, such as pollution, radiation and ultraviolet (UV) light
- Internal processes, such as aging and the breakdown of food
Free radicals, and the damage they cause, contribute to the development of chronic diseases such as cancer, heart disease and arthritis.
Strengthens your immune system
Your immune system includes white blood cells that fight infections, bacteria and viruses. Vitamin C provides critical support for white blood cells, ensuring that your body produces the amount it needs and that those cells function as they should.
Taking vitamin C regularly won’t necessarily protect you from the common cold. But according to the National Academy of Sports Medicine, getting 100 to 200 milligrams (mg) per day of vitamin C can build a strong immune system. Research shows that taking a vitamin C supplement every day for a longer period may slightly reduce cold symptoms and shorten cold duration by 10%. There’s no conclusive evidence that taking extra vitamin C helps once you already have a cold.
Supports collagen production
Without vitamin C, you cannot produce collagen — the body’s most abundant protein. Collagen is essential for strengthening and repairing skin, bone, cartilage, tendons, ligaments and blood vessels.
As an antioxidant, vitamin C also protects the collagen you produce. Your body’s natural collagen production decreases with age, and without enough collagen, your body can lose elasticity, strength and the ability to heal quickly.
How much vitamin C do you need?
The recommended daily intake for vitamin C can be different depending on your age and life stage. In general, female adults should aim to get at least 75 mg and males 90 mg of vitamin C daily, but limit intake to below 2,000 mg. If you take too much, it can lead to diarrhea, nausea and stomach cramps.
Certain lifestyle and health factors may require more vitamin C as an adult, such as:
- Chronic disease, including certain types of cancer, kidney disease or severe malabsorption
- Eating a limited variety of food, which may hinder your nutrient intake
- Pregnancy or breastfeeding, which require extra nutrients to support the baby’s health
- Smoking or exposure to secondhand smoke, which makes you likely to have more cellular damage
If you don’t get 10 mg or more of vitamin C daily, you may be deficient and at high risk for developing scurvy. Early signs of vitamin C deficiency are fatigue, gum inflammation, joint pain and poor wound healing. A multivitamin can help provide the recommended daily amount of vitamin C.
Best natural sources of vitamin C
Most people will get all the vitamin C they need from foods that are naturally high in vitamin C or fortified with it. All fruits and vegetables contain some vitamin C, but the produce with the highest amount includes:
- Broccoli, brussels sprouts and cauliflower
- Cantaloupe
- Citrus fruits and juices
- Green and red bell peppers
- Kiwi fruit
- Mangos
- Spinach and leafy greens
Since vitamin C also helps with iron absorption, eat these two essential nutrients together whenever possible. Consider seafood with citrus salsa or a spinach salad with strawberries, orange wedges or green peppers.
When in doubt, eating a healthy diet filled with whole foods is the best way to get the essential nutrients your body needs.
