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
Related literature · not reviewed for these claims
These papers were imported by topic. They may concern plants, laboratory work, or different preparations. Inclusion here does not establish a human health benefit or support the claims above. How to read our sources →
- 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.
- Molecular-level biomimetic integration of phosphorus-doped graphene quantum dots with silver nanoparticles for highly stable and active nanozymes: Application in ultrasensitive ascorbic acid detection.
- Steric hindrance effect synergizing hole-trapping technique: High-Stability and high-accuracy Si/CdS n-n heterojunction photoelectrochemical biosensing of amyloid-β42.
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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.