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Vitamin C (Ascorbic Acid)

Vitamin C, also known as Ascorbic Acid, is a water-soluble vitamin and is especially important for maintaining immunity, collagen production, and certain other regenerative processes. It is also a powerful antioxidant.1

It is worth understanding that the body can only store small amounts of Vitamin C, so its regular dietary intake is essential. Further, its seasonal deficiency is pretty common, as the vitamin is mainly found in fresh fruits and vegetables.1

Further, it is worth noticing that the human body has limited ability to absorb Vitamin C. This means that one would need prolonged and regular supplementation for a few weeks to correct the deficiency. Taking Vitamin C in a single high dose will not help.1

Vitamin C Health Benefits

  • Boosts Immune Function

    Vitamin C plays a critical role in enhancing the immune system. It stimulates the production of white blood cells, particularly lymphocytes and phagocytes, which help protect the body against infections. Vitamin C acts as a powerful antioxidant, neutralising harmful free radicals that can damage cells and weaken the immune response, further supporting the body’s defence against pathogens.2

  • Supports the Production of Collagen

    Collagen, a protein vital for skin, joints, and wound healing, relies on Vitamin C for synthesis. Healthy skin acts as the body’s first line of defence, and Vitamin C strengthens this barrier function. It may also boost the barrier function of the respiratory tract, thus reducing the risk of specific infections.3

  • Reduces Cold and Flu Duration

    Regular intake of Vitamin C has been shown to reduce the severity and duration of colds and flu by supporting faster immune response. A massive systemic review published by the Cochrane Library shows that although it may not reduce the risk of contracting the infection, it can reduce the severity of the symptoms and shorten the duration for which one experiences the symptoms of seasonal infections.4

  • Reduces Inflammation

    Studies show that Vitamin C can help reduce acute and chronic inflammation. Thus, it is equally good for managing acute and chronic health issues. Surely, it would not cure diseases, but it would help people recover faster. Thus, Vitamin C is good for joint health, reducing inflammatory response that occurs due to various infections, hence providing relief.5

  • Supports Absorption of Other Nutrients

    Vitamin C enhances the absorption of iron from plant-based foods, improving haemoglobin levels and supporting better immune function by preventing anaemia. Hence, it is good for those living with iron deficiency and anaemia. For maximum benefit, it is suggested that it is consumed or supplemented along with foods high in iron content.1

  • May Reduce Allergy Symptoms

    Due to its anti-inflammatory and antioxidant properties, Vitamin C may help manage allergy symptoms. It may help with seasonal allergies, asthma, and chronic obstructive pulmonary disease (COPD), especially when used along with other treatments. Many of these benefits are also due to its ability to modulate immunity.6

Vitamin C Side Effects

Vitamin C is quite safe and cannot cause any side effects if not abused. However, at very high dosages, it may cause side effects like abdominal cramps, diarrhea, and other gastrointestinal issues. Further, prolonged intake at high dosages may cause some side effects due to hypervitaminosis. 

Properties

  • Allergies6
  • Anaemia1
  • Anti-Inflammatory5
  • Antioxidant1,2
  • Asthma6
  • Chronic Obstructive Pulmonary Disease (COPD) 6
  • Cold Symptom Reduction3, 4
  • Immune Booster1, 2, 6
  • Influenza Symptom Reduction3, 4
  • Joint Health5
  • Respiratory Support3
  • Skin issues3
  • Wound Healing2

References:

  1. Office of Dietary Supplements - Vitamin C [Internet]. [cited 2024 Oct 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  2. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211.
  3. Gref R, Deloménie C, Maksimenko A, Gouadon E, Percoco G, Lati E, et al. Vitamin C–squalene bioconjugate promotes epidermal thickening and collagen production in human skin. Sci Rep. 2020 Oct 9;10(1):16883.
  4. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold - Hemilä, H - 2013 | Cochrane Library. [cited 2024 Oct 21]; Available from: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full
  5. Ramón R, Holguín E, Chiriboga JD, Rubio N, Ballesteros C, Ezechieli M. Anti-Inflammatory Effect of Vitamin C during the Postoperative Period in Patients Subjected to Total Knee Arthroplasty: A Randomized Controlled Trial. Journal of Personalized Medicine. 2023 Aug 25;13(9):1299.
  6. Ghalibaf MHE, Kianian F, Beigoli S, Behrouz S, Marefati N, Boskabady M, et al. The effects of vitamin C on respiratory, allergic and immunological diseases: an experimental and clinical-based review. Inflammopharmacology. 2023 Feb 27;31(2):653.