Vitamin C, or technically L-ascorbic acid, is an essential water soluble vitamin known to exhibit antioxidant properties.
It is the most famous of all vitamins and was discovered in 1932 when scurvy killed 2 million sailors between year 1500-1800. Unlike most animals, humans are unable to synthesize vitamin C so it is considered to be an essential nutrient.
Roles of Vitamin C
- protects cells and keep them healthy
- biosynthesis of collagen, l-carnitine and certain neurotransmitters
- involves in protein metabolism
- wound healing
- powerful antioxidant
- promotes iron absorption
Benefits
- boosts immunity
- neutralize free radicals
- help manage high blood pressure
- lower risk of myocardial infarction, stroke, cardiovascular diseases, chronic diseases
- reduced risk of gastric cancer and other cancers
- may reduce blood uric acid levels and help prevent gout attacks
- prevents cataract
- protects memory and thinking
- prevents plaque formation
Deficiency
- bone pain
- fatigue
- lethargy
- easy bruising
- anemia
- scurvy
- gum disease
- mood changes
- general malaise
Humans depend on external or dietary sources of vitamin C to cover requirements. The following is the recommended daily allowance of vitamin C.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months | 40 mg* | 40 mg* | ||
| 7–12 months | 50 mg* | 50 mg* | ||
| 1–3 years | 15 mg | 15 mg | ||
| 4–8 years | 25 mg | 25 mg | ||
| 9–13 years | 45 mg | 45 mg | ||
| 14–18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19+ years | 90 mg | 75 mg | 85 mg | 120 mg |
| Smokers | Individuals who smoke require 35 mg/day more vitamin C than nonsmokers. |
* Adequate Intake (AI)
Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. Supplements are most common in the form of ascorbic acid. which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods, such as orange juice and broccoli. Other forms of vitamin C supplements include sodium ascorbate; calcium ascorbate; other mineral ascorbates; ascorbic acid with bioflavonoids.
You should be able to get all the vitamin C you need by eating a well balanced diet. But due to lifestyle and busy schedule and vitamin c being water soluble meaning heat sensitive -you may not meet the daily requirement and opt for supplements. Please keep in mind the dosage and talk to a health professional for further advice.
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