Vitamin C: Sources, Recommended Dose, Role, Side Effects, Benefits


Vitamin C is a water-soluble vitamin. It is an essential vitamin which is required by the human body. It is also known as L-ascorbic acid. The human body does not have the ability to synthesize it. Therefore, it is known as an essential vitamin. It plays a crucial role in the growth and development of the body.


Citrus fruits, red and green peppers, tomatoes, strawberries, papaya and fruit juices are the richest source of this Vitamin . In today’s scenario, peoples are switching more to Vitamin C supplements. But, eating citrus fruits is the best way to get enough vitamin rather than using supplements. The red and yellow peppers are the excellent sources.

What is the recommended dose for an individual?

On an average, a human requires 75-90 mg of Vitamin C per day. Actually, men above 19 years require 90 mg/day. On the other hand, women of the same age group need only 75 mg/day. In the case of pregnant women, this range varies from 80-85 mg/day. The human body needs this much Vitamin C daily otherwise, a person may become deficient.

Vitamin C deficiency

Vitamin C plays a very crucial role in repairing various tissues in the body, bone, teeth and cartilage. Lack of this vitamin persistently in the diet is known as a Vitamin C deficiency. It is an essential vitamin which a person acquired from his/her diet. Lack of this vitamin for a long period of time can cause anaemia, scurvy, infections, poor wound healing and splitting hair. Vitamin C supplements can be taken in order to overcome this deficiency.

How to explore the proper amount of Vitamin C from the food?

Vitamin C should be a regular part of our diet. Therefore, it is very necessary to explore the proper amount of it from the food we eat. Actually, whenever we cook food the content of Vitamin C reduces. It get easily destroyed during preparation, cooking or storage of food.
Therefore, to retain this vitamin always make sure

  • Not to overcook the food
  • Cook Vitamin C enriched food  quickly in the lesser amount of water.
  • Eat fresh fruits and vegetables after buying them as soon as possible.

Side effects 

Excess of Vitamin C can cause the problem of headache, nausea, diarrhoea and frequent urination. 75-90 mg of vitamin C per day is an ideal dose for the adults. If the lack of this vitamin can cause deficiency then the high level can lead to these symptoms. Therefore, it is very necessary to take the proper amount of this vitamin, neither less nor more.

Proven benefits

It is very beneficial for the human body. It performs various functions in the body which proves it to be an essential vitamin.

1. Boosting immunity

The human body has an immune system which provides immunity to fight against diseases. Many times, this immune system becomes weaker due to the interaction of foreign invaders. These foreign agents enter the body and decline the power of the human body to defend itself from harmful pathogens.

How Vitamin C helps in boosting immunity?

Vitamin C helps in boosting immunity in various ways. First of all, it encourages the production of White Blood Cells (WBCs). They are also known as leucocytes. The WBCs present in our blood holds the responsibility to protect the body against infection. Secondly, it increases the efficiency of these cells by protecting them from the damage caused by the free radicals.

2. Reduces the risks of chronic diseases by acting as an antioxidant

Oxidation is a chemical process which produces a large number of free radicals. These free radicals can cause damage to the cells of the organisms. An antioxidant inhibits the process of oxidation and helps in repairing the damaged cells.

How Vitamin C plays a crucial role?

As a large number of free radicals are produced during oxidation reaction. The free radicals start accumulating and forming a chain which ultimately promotes the oxidative stress. Thus contributing in enhancing the risk of chronic diseases such as heart diseases. Vitamin C acts as a powerful antioxidant and terminates the oxidation reaction. It can strengthen the natural defence of the body. It helps in relieving the oxidative stress and hence reduces the risk of chronic diseases associated with oxidative stress.
According to a research study conducted in 2003, consumption of Vitamin C can increase the level of antioxidants in the blood by 30%.

3. Reduce the level of blood uric acid and helps in preventing gout attacks

A gout is a complex form of arthritis. This is caused by the accumulation of uric acid crystals in the joint. Uric acid is the waste product that is eliminated by the body. Whenever there is excess of uric acid into the bloodstream than it results in the problem of gout. It causes intense pain, stiffness and swelling in the joint of the big toe.

How Vitamin C helps in getting rid of this problem?

Vitamin C has the potential to reduce the level of uric acid in the blood. As a result, it protects against the gout attacks.
Even, a clinical study found that gout patient taking the Vitamin C reported a significant reduction in the symptoms associated with gout because of the decrease in the level of uric acid in the blood.

4. Treating Alzheimer’s disease

It is a neurodegenerative disorder in which a person loses his/her ability to memorize things. It is the most common form of memory loss. This condition can interfere with the daily task performance of a person. Several reasons can lead to the generation of this condition. One of the main cause is oxidative stress on the brain.

How Vitamin C helps in treating Alzheimer’s?

As mentioned above, Vitamin C has the ability to reduce the oxidative stress. Therefore, it can be used to treat the condition of Alzheimer’s. It has the potential to treat the root cause of this condition. However, the data generated from the various scientific studies also proved it an effective treatment.

5. Increase the absorption of Iron

Iron plays a very crucial role in the human body. It helps Red blood cells in transporting oxygen throughout the body. Iron is an essential mineral that is required by our body. It plays a vital role in specific processes that produce energy within the cell. Probably, this iron does not get absorbed into the body because of the malfunctioning of some internal system. Thus, causes iron deficiency.

How Vitamin C helps in increasing absorption?

Vitamin C has the potential to convert the poorly absorbed form of the iron into an easily absorbed form. In fact, consumption of 100mg of Vitamin C may increase the absorption of iron by 68%. Therefore, it helps in preventing iron deficiencies by improving the rate of iron absorption.


As mentioned above, Vitamin C plays a vital role in the human body. It is an essential vitamin which is required by our body in a proper amount. Vitamin C supplements are safe and effective but it is better to take advantage of this vitamin through the consumption of fresh fruits and vegetables. However, Vitamin C supplement is one of the best options to treat various conditions. But it might have some side effects. Side effects are usual and not very harmful. Therefore, can be used to overcome the deficiency of Vitamin C in the body.




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Did you find it helpful ?

  1. Sidharth
    July 22, 2018 at 4:31 pm

    Very useful post. Thanks for sharing such a valuable info..

  2. Shruti Pathak
    Shruti Pathak
    July 22, 2018 at 5:52 pm

    Outstanding article, very helpful

  3. Piyush
    July 22, 2018 at 6:41 pm

    Really nice and useful info…

  4. Kiran
    July 22, 2018 at 8:21 pm

    Very nice article

  5. Nagma
    August 20, 2018 at 10:49 am

    Very nice article which is very helpful.

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