Vitamin C: The Essential Shield Your Body Can't Produce—And Why Missing It Is a Hidden Health Risk
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that powers your body's essential tasks—collagen synthesis, immune defense, and iron absorption. But unlike most mammals, humans cannot synthesize vitamin C, so we must obtain it from food or supplements. Deficiency, historically deadly as scurvy, remains a health risk for anyone who neglects regular intake.
In This Article:
We Can’t Make It: Humans Rely on Food, Beverages, and Supplements
Vitamin C, or ascorbic acid, is a water-soluble vitamin vital for collagen synthesis, immune function, and iron absorption. It is also a powerful antioxidant that protects cells from damage. Because it is water-soluble, the body does not store excess amounts efficiently, so regular intake is important. The article notes that most healthy adults can meet needs through a balanced diet, with supplements as an option in some cases.
Deficiency Is Real: Scurvy Remains a Health Hazard
Deficiency is known as scurvy and can lead to serious health problems. The article notes that there are symptoms of deficiency, underscoring that too little vitamin C is a real risk.
How Much Do We Need and Where to Find It
Recommended daily intake varies by age, sex, and life stage. Adults are advised to consume about 75–90 mg per day; pregnant or lactating people need about 85–120 mg. Smokers are encouraged to consume more because smoking lowers vitamin C levels. Rich sources include many fruits and vegetables—citrus fruits, berries, peppers, leafy greens—and fortified foods. For most people, a balanced diet provides enough vitamin C, but supplements may be useful in some situations.
Safety, Supplements, and Practical Guidance
Vitamin C is generally safe for most people, with a wide margin of safety. However, very high doses, above 2000 mg per day, can cause adverse effects. If you have health conditions or take medications, consult your doctor before starting supplements. Focus on including vitamin C–rich foods in your daily meals, and discuss supplementation with a healthcare professional when appropriate. Remember: health is an investment, and vitamin C is one of its key components.
