Live Well Vitamins & Lifestyle Guide

Vitamin C (Ascorbic Acid)

Vitamin C (ascorbic acid) helps tissue and bone grow and repair itself. While vitamin C supplements are extremely popular, research has yet to establish solid health benefits.

Vitamin C Uses

Vitamin C is often used for the common cold. However, the evidence is weak. Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average people.

Vitamin C’s antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C supplements help with cancer, stroke, asthma, and many other diseases. Evidence does suggest that they do not help with cataracts, high cholesterol, or heart disease.

The proven use of vitamin C is in treating deficiency and conditions that result from it, like scurvy. Vitamin C also seems to help the body absorb the mineral iron.

Vitamin C Dose & Instructions for Use

The recommended dietary allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take.

Although many people take much higher doses of vitamin C, it’s not clear that high doses have any benefit. Some studies have found that doses above 200 milligrams are not utilized by the body. Instead, the extra vitamin C is excreted in urine.

The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin C deficiencies. But don’t take more unless a doctor says so. 

Vitamin C Food Sources

Many people get enough vitamin C from their diets. All fruits and vegetables have some vitamin C. Some of the best sources are:

• Green peppers
• Citrus fruits and juices
• Strawberries
• Tomatoes
• Broccoli
• Sweet potatoes

Light and heat can reduce vitamin C levels. Fresh and uncooked fruits and vegetables have the most vitamin C.