Vitamin C
Ascorbic Acid
also known as Ascorbic acid, Ester-C
An antioxidant that supports tissue repair, adrenals, gums, stress hormones, interferon, immunity, iron absorption, collagen, wound healing, infection protection, cholesterol, blood pressure, inflammation, and cold recovery.
Recommended daily intake
- Adult Men · 90 mg
- Adult Women · 75 mg
- Smokers Add · additional 35 mg/day
- Pregnancy · 85 mg
- Lactation · 120 mg
Upper intake limit
2,000 mg/day for adults
Signs of deficiency
- Easy bruising and bleeding gums
- Slow wound healing
- Fatigue, irritability
- Joint pain
- Dry skin and brittle hair
- Severe deficiency causes scurvy
- Acts as an antioxidant
- Supports tissue growth and repair
- Supports adrenal gland function
- Supports healthy gums
- Supports antistress hormone production
- Supports interferon production
- Supports immune function
- Supports iron absorption
Research
- Morpho-anatomical changes and physio-biochemical responses of Carex siderosticta under water stress.
- Multi-targeted pyrazole scaffolds: synthesis, mechanistic insights, and therapeutic potential in anticancer, antioxidant, and anti-inflammatory applications.
- Investigation for regulation of DNA-programmed nanoflower-shaped gold nanozymes and its multi-mode detection of ascorbic acid.
You might also explore
Common questions
The standard is 90 mg for adult men and 75 mg for adult women. Smokers need more, an additional 35 mg/day, and the numbers go up during pregnancy (85 mg) and while nursing (120 mg).
There's an upper limit of 2,000 mg a day for adults. Vitamin C is water-soluble, so your body clears out what it doesn't use, but going well over that limit regularly can cause digestive upset.
The evidence suggests it can modestly reduce how severe a cold is and shorten how long it lasts. It's not going to prevent you from catching one, but it may make the experience shorter and milder.
It's a genuine multi-tasker. It supports collagen formation and wound healing, helps your body absorb iron, supports adrenal gland function, and acts as an antioxidant throughout the body.