Vitamin C Effects, Side Effects, Food Sources and Supplements

Vitamin CIt is a "sweet" vitamin loved by every child and adult. It is found in a large number of fruits and vegetables, such as kiwi, mango, broccoli, tomatoes and strawberries. Vitamin C, also known as "ascorbic acid," is classified as a water-soluble vitamin found in all tissues of the body. Vitamin C is an essential micronutrient for humans and a powerful antioxidant that boosts the immune system and helps prevent oxidative stress and damage caused by free radicals. For example, the antioxidant properties of vitamin C can protect cells in the lungs from damage caused by external pollution. As an immune booster, vitamin C enhances the body's ability to respond to viral and bacterial infections. Vitamin C also helps the body maintain healthy skin because it is present in the tissues and works with enzymes to produce enough collagen for skin care.

Unfortunately, our bodies cannot produce vitamin C on their own, so we must get it from our diet.

Related Reading: Learn about Vitamin D and its functions

Benefits of Vitamin C

strengthen immune system
Supports healthy cognition and brain function
Promote wound healing
Protect gum and tooth health
Maintains healthy blood vessels, bones and cartilage
Promotes the growth of smooth skin and prevents the formation of wrinkles and rough skin
Treating and preventing colds

Vitamin C deficiency

Vitamin C deficiency is the cause of weakened immunity. When we do not get enough vitamin C from our diet for 3 months, our immunity may decrease. Today, the risk of a weakened immune system is considered to be small because most of the fruits and vegetables we eat contain vitamin C.

Symptoms of a weakened immune system include the following:

Swelling, bleeding gums/teeth, and tooth loss
Weakness and fatigue
Red or blue spots on the skin and around the shin bones
Difficulty healing of wounds
Vision problems
Severe joint or thigh pain

Notes: People with sensitive stomachs are at a higher risk of vitamin C deficiency because this condition can lead to symptoms of nutrient malabsorption, which means that the patient is unable to absorb vitamin C from vegetables and fruits rich in vitamin C.

Food sources rich in vitamin C

Fruits and vegetables rich in vitamin C include:

citrus fruits, such as oranges and mangoes
Kiwi
tomato
Parsley
chili
Strawberry
broccoli
Brussels sprouts
blackcurrant
potato

Vitamin C Dosage

It is recommended that children take 15-75 mg of vitamin C per day, adult men over 19 years old should take 90 mg of vitamin C per day, and adult women over 19 years old should take 65 mg per day. Because vitamin C is a water-soluble vitamin and cannot be stored in the body, you need to add it to your diet daily.

Are there any effects of overdose?

High doses of vitamin C can also have side effects on the body. Studies have shown that taking more than 1000 mg of vitamin C per day may cause stomach pain and diarrhea. Because it's a sweet vitamin, it's easy to overdose on vitamin C tablets or supplements, especially in children. So keep all medicines out of the reach of children and take only the prescribed dose.

Recommended Vitamin C Supplements

1. Kirkland Signature – Timed Release Vitamin C 1000 mg 500 Tablets

Each 1000 mg serving of Vitamin C provides long-lasting antioxidant protection and supports immune health. This product is also formulated to promote the growth of healthy bones, cartilage, teeth and gums. Like other Kirkland products, this vitamin C supplement has gone through multiple rounds of testing to ensure its safety and effectiveness. This supplement is vegetarian, gluten-free, and free from genetically modified organisms (GMOs).

2.Jamieson – Vitamin C (1000mg) 100 tablets

You can always trust Jamieson products to buy safe and reliable vitamin supplements, and this quality guarantee also applies to this Vitamin C (1000mg) tablet. This premium formula can boost immunity, prevent colds and speed up wound healing. It is also free of common allergens, suitable for vegetarians and does not contain any additives or sweeteners.

3. Jamieson – Vitamin C + Zinc Chewable Tablets (500 mg)

Vitamin C and zinc provide the body with adequate nutrition and immune defense. The combination of these two nutrients can improve our absorption of nutrients in the diet. The combination of vitamin C and zinc is especially beneficial for infants and pregnant women. This chewable tablet cures colds, boosts the immune system and supports strong teeth and gums for children.