VITAMIN C ASCORBIC ACID

VITAMIN C ASCORBIC ACID

Vitamin C (Ascorbic Acid) is a water-soluble vitamin that plays a vital role in many body functions and is also a potent antioxidant.

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???? What It Is:

• Ascorbic acid is the chemical name for vitamin C.

• Found naturally in fruits and vegetables, especially:

  • Citrus fruits (oranges, lemons)

  • Strawberries

  • Kiwi

  • Bell peppers

  • Broccoli

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???? What It Does:

1. Antioxidant Power

   • Neutralizes free radicals to reduce oxidative stress and inflammation.

2. Immune Support

   • Boosts white blood cell activity to help fight infections.

   • Often taken to reduce the duration or severity of colds.

3. Collagen Production

   • Needed for wound healing, skin health, and joint tissue repair.

   • Helps keep skin firm and elastic.

4. Iron Absorption

   • Increases absorption of non-heme iron (from plant sources), preventing anemia.

5. Brain & Mood Support

   • Supports production of neurotransmitters like dopamine and serotonin.

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✅ Common Dosage:

• Daily Recommended Intake (Adults):

  • Men: 90 mg/day

  • Women: 75 mg/day

  • Smokers: +35 mg more than standard

• Supplement Range: 250–1000 mg/day (some people take more short-term for immune support)

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⚠️ Possible Side Effects (usually from very high doses):

• Stomach upset, diarrhea, or kidney stones (when taken at >2000 mg/day regularly)

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Forms Available:

• Ascorbic Acid (most common, acidic)

• Buffered Vitamin C (e.g., calcium ascorbate – gentler on the stomach)

• Liposomal Vitamin C (enhanced absorption)

• Ester-C (another form marketed as easier on the gut)