A guide to the dynamic world of vitamin C. On this enlightening journey, we’ll delve into all things related to vitamin C – the important role it plays in our health, its abundant sources in our diet, and even some fun facts that will surprise you.
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which means our body doesn’t store it, making regular intake crucial. Unlike most mammals, humans cannot produce Vitamin C in their bodies, making it an essential part of our diet.
Vitamin C plays an important role in strengthening our immune system and helping to fight infection or shorten the duration of infection. It is also involved in the absorption of iron, a key mineral necessary for the production of red blood cells.
Vitamin C supports skin health by promoting collagen production, helping to maintain its elasticity and reduce signs of aging. It also reduces damage caused by harmful UV radiation.
Additionally, as an antioxidant, vitamin C helps protect our cells from the effects of free radicals, potentially harmful molecules that can build up in the body and lead to chronic diseases such as heart disease and cancer.
Health Benefits
Immune Function
One of the major health benefits of vitamin C is its role in strengthening our immune system. It helps stimulate the production of white blood cells, which are essential in fighting infections.
Antioxidant
Vitamin C is a powerful antioxidant that protects our cells from harmful free radicals. This helps reduce the risk of chronic diseases such as heart disease and cancer.
Iron Absorption
Vitamin C aids in the absorption of iron, especially plant-based iron, which is not as easily absorbed as iron in animal-based products. This helps prevent iron deficiency anemia.
Heart Health
Vitamin C supports heart health by helping to lower blood pressure and LDL (bad) cholesterol levels.
Healthy Skin
Vitamin C aids in collagen production, supporting healthy skin. It also helps reduce damage caused by the sun and pollution, promoting a youthful appearance.
Memory and Thinking
Vitamin C is involved in the production and function of neurotransmitters. It also acts as an antioxidant in the brain, potentially reducing the risk of cognitive decline and diseases like Alzheimer’s disease.
Gout Prevention
Vitamin C may help lower uric acid levels in the blood, which could potentially reduce the risk of gout, a type of arthritis that is incredibly painful.
Side Effects
Digestive Discomfort
One of the most common side effects of excessive Vitamin C intake is digestive discomfort. Consuming large doses can lead to nausea, stomach cramps, or diarrhea.
Kidney Stones
High intakes of Vitamin C can also increase the risk of kidney stones, especially in people with a history of kidney disease. This is because the body excretes excess vitamin C through the kidneys.
Iron Overload
Vitamin C enhances iron absorption. While this is good for preventing iron deficiency, it can lead to iron overload in susceptible people, especially those with conditions such as hemochromatosis.
Insomnia
Some people may experience sleep disturbances or insomnia when taking high doses of Vitamin C, especially when consumed late in the day.
Skin Rash
In rare cases, people may develop a rash due to an allergic reaction to high doses of Vitamin C.
Food Sources
Animal-Based Food Sources of Vitamin C
Animal-based foods are generally not significant sources of vitamin C. Vitamin C is predominantly found in plant-based foods.
Plant-Based Food Sources of Vitamin C
- Orange
- Strawberry
- Kiwi
- Guava
- Mango
- Papaya
- Grapefruit
- Broccoli
- Tomato
- Kale
Other Vitamin C Sources
Best Overall: PURE SYNERGY Pure Radiance C at Amazon ($24)
Best Budget: Horbäach Cranberry Concentrate + Vitamin C at Amazon ($10)
Best Overall: PURE SYNERGY Pure Radiance C
- Certified Organic Vitamin C: Each bottle (90 capsules) unites our organic camu camu extract and organic acerola cherry extract with 10 additional antioxidant-rich organic berries and fruits to yield a 100% natural form of vitamin C.
- Immune & Collagen Support: Protective antioxidant that helps bolster a strong, responsive immune system; encourages natural collagen production.
- Powerful, Natural, Gentle: 120 mg of potent, 100% whole food vitamin C per serving; powerful benefits while being gentle on stomach, and absolutely NO synthetic ascorbic acid added.
- The Synergy Difference: Based in Moab, UT, The Synergy Company is a Certified B Corp committed to pure, organic ingredients that help you achieve your highest health. All products are manufactured in the USA with US and imported ingredients.
- Real Ingredients You Can Trust Daily: Certified Organic, Whole Food, Non-GMO, Vegan, Gluten-Free, Dairy-Free, Corn-Free, and Kosher. Suggested use: 1 capsule once or twice daily with or without food.
- Brand: PURE SYNERGY
- Flavor: Berry
- Primary Supplement Type: Vitamin C
- Item Form: Capsule
- Diet Type: Vegan
Best Budget: Horbäach Cranberry Concentrate + Vitamin C
- Cranberry Fruit: A great source of Vitamins C & E, and naturally occurring Polyphenols
- Herbal Supplement: Provides the equivalent of 30,000mg of Cranberry plus 200mg Vitamin C per serving
- Expertly Crafted: Our professional formula is backed by our commitment to purity and potency
- Horbaach Manufacturers: Laboratory Tested, Trusted Ingredients, Superior Quality, 100% Guaranteed!
- Naturally Free Of: Gluten, Wheat, Yeast, Lactose, Artificial Flavor, Artificial Color & Non-GMO
- Brand: Horbäach
- Age Range (Description): Adult
- Item Form: Capsules
Fun Facts
Fact 1: The Scurvy Connection
Vitamin C was first discovered when British sailors discovered that eating citrus fruits prevent scurvy, a disease caused by a deficiency of this important vitamin.
Fact 2: Not Produced By Humans
Most animals can produce vitamin C on their own, but humans, as well as primates, guinea pigs, and some other animals, lack this ability. That’s why we need to get it from our diet.
Fact 3: High in Kiwis
While oranges are known for their Vitamin C content, kiwi fruits actually contain more Vitamin C per serving than oranges.
Fact 4: Heat-Sensitive
Vitamin C is sensitive to heat and light. Therefore, to maximize the vitamin C content in your food, it’s best to eat fruits and vegetables raw or lightly steamed.
Fact 5: Cold Fighter
Although Vitamin C doesn’t necessarily prevent colds, it can help reduce the duration and severity of cold symptoms.
Fact 6: Skin Health
Vitamin C plays a key role in the production of collagen, a protein that helps maintain skin elasticity. That’s why it’s often found in skin care products.
Fact 7: Life-Saver
During World War II, Vitamin C was used to prevent scurvy in soldiers and was even considered a life-saving straw.
