Vitamin C, also known as ascorbic acid, is one of the most essential water-soluble vitamins that the human body requires daily. It is widely known for its immune-boosting properties, but it also plays crucial roles in collagen production, iron absorption, and cellular repair. In this comprehensive article, we explore the name of Vitamin C, its functions, types, natural sources, health benefits, daily requirements, and more.
What Is Vitamin C?
Vitamin C is a vital water-soluble nutrient that humans must obtain from food or supplements, as our bodies cannot synthesize it. Its primary chemical name is ascorbic acid, and it functions as a powerful antioxidant, protecting cells from oxidative stress and aiding in tissue repair and enzymatic production.
Chemical Forms and Derivatives of Vitamin C
| Name of Form | Description | Usage |
|---|---|---|
| Ascorbic Acid | Pure, natural form of Vitamin C | Found in most supplements and foods |
| Sodium Ascorbate | A buffered form, less acidic | Gentler on the stomach, often used in supplements |
| Calcium Ascorbate | Combination of Vitamin C and calcium | Common in non-acidic Vitamin C supplements |
| Ascorbyl Palmitate | Fat-soluble form of Vitamin C | Used in skin-care products and cosmetics |
| Ester-C | A proprietary formulation with calcium ascorbate and metabolites | Marketed for improved absorption and gentleness |
Also read: Name of Vitamin B
Functions and Benefits of Vitamin C
Vitamin C contributes significantly to a wide array of bodily functions. Below are its key roles:
- Immune System Support: Enhances the function of immune cells and improves resistance to infections.
- Collagen Synthesis: Critical for the production of collagen, which is essential for skin, blood vessels, tendons, and bones.
- Antioxidant Protection: Neutralizes harmful free radicals in the body, reducing oxidative stress.
- Iron Absorption: Increases the absorption of non-heme iron (plant-based) from foods.
- Wound Healing: Speeds up the recovery process by supporting tissue repair.
- Brain Function: Plays a role in neurotransmitter synthesis and cognitive health.
Top Food Sources of Vitamin C
| Food Item | Vitamin C Content (per 100g) | Notes |
| Guava | 228 mg | One of the richest natural sources |
| Kiwi | 92 mg | High in antioxidants |
| Strawberries | 59 mg | Delicious and nutrient-dense |
| Oranges | 53 mg | Most commonly associated with Vitamin C |
| Papaya | 61 mg | Also rich in folate and fiber |
| Bell Peppers (Red) | 127 mg | More Vitamin C than oranges |
| Broccoli | 89 mg | Great cooked or raw |
| Brussels Sprouts | 85 mg | Cruciferous and nutrient-packed |
| Kale | 120 mg | Powerhouse green vegetable |
Recommended Daily Intake of Vitamin C
| Age Group | Recommended Intake (mg/day) |
| Infants (0–6 months) | 40 |
| Infants (7–12 months) | 50 |
| Children (1–3 years) | 15 |
| Children (4–8 years) | 25 |
| Children (9–13 years) | 45 |
| Teens (14–18 years) | 65–75 |
| Adult Men | 90 |
| Adult Women | 75 |
| Pregnant Women | 85 |
| Breastfeeding Women | 120 |
| Smokers | Additional 35 mg/day |
Vitamin C Deficiency: Signs and Symptoms
Although uncommon in developed countries, Vitamin C deficiency can lead to a condition called scurvy. Here are symptoms of Vitamin C deficiency:
- Fatigue and weakness
- Swollen and bleeding gums
- Joint and muscle aches
- Poor wound healing
- Dry and splitting hair
- Rough and bumpy skin
- Bruising easily
- Anemia
Scurvy is a serious condition caused by prolonged deficiency of Vitamin C and requires immediate medical attention.
Excess Intake and Potential Side Effects
While Vitamin C is water-soluble and generally safe, extremely high doses may lead to side effects.
| Dosage Range (mg/day) | Possible Side Effects |
| > 2,000 mg | Diarrhea, nausea, kidney stones, stomach cramps |
Note: The Tolerable Upper Intake Level (UL) for adults is 2,000 mg per day.
Vitamin C Supplements
Vitamin C is available in a wide variety of supplement forms:
- Tablets and capsules
- Gummies
- Powders and drink mixes
- Intravenous Vitamin C (under medical supervision)
- Liposomal Vitamin C for better absorption
Supplements can be helpful for those with limited dietary intake or increased needs.
Vitamin C and Immunity: Myth vs. Reality
Vitamin C is often marketed as a “cure-all” for colds and flu. While it does not prevent these illnesses, research shows that it may reduce the severity and duration of colds when taken regularly.
Vitamin C in Skin Health
Ascorbic acid is widely used in skincare due to its ability to:
- Brighten the skin
- Fade pigmentation
- Boost collagen production
- Reduce signs of aging
- Protect against UV-induced damage
Popular Skincare Products Containing Vitamin C:
- Serums
- Moisturizers
- Face masks
Also read: Name of Vitamin A
Popular Questions About Vitamin C (FAQs)
Can Vitamin C prevent COVID-19?
No, but it supports immune function and may assist recovery when used with medical treatment.
Is natural Vitamin C better than synthetic?
Both forms are chemically identical and equally effective.
How should I store Vitamin C?
Keep it in a cool, dark place to prevent degradation.
Can I take Vitamin C on an empty stomach?
Yes, but some people may experience mild stomach discomfort.
What happens if you take too much Vitamin C?
You may experience digestive upset or kidney stones in extreme cases.
Conclusion
Vitamin C, or ascorbic acid, is an indispensable nutrient for human health. It plays crucial roles in immunity, skin health, collagen synthesis, and antioxidant protection. Including a variety of fruits and vegetables in your daily diet can help you meet your Vitamin C needs naturally. Supplements are available for individuals who may require higher doses, but it’s essential to stick to recommended levels.
By understanding the name of Vitamin C, its types, benefits, and usage, individuals can make informed choices to boost their overall health and well-being.