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Vitamin C
Recommended Daily Intake
| 90 mg for men |
75 mg for women |
*additional 35 mg for smokers. |
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Food Sources
Citrus
Green Vegetables
Potatoes
Problems Associated with Deficiencies
Weakness
Fatigue
Easy bruising, skin hemorrhages and bone bruises
Loss of appetite
Slow healing
In extreme cases, can lead to scurvy, inflamed and bleeding gums, loosening of teeth
Functions/Potential Benefits at Recommended Levels
Helps bind cells
Strengthens blood vessel walls
Essential for healthy teeth, gums and bones
Important in the formation of the protein collagen, which helps support the body structures such as skin, bones and tendons
Helps in the absorption of iron from supplements and vegetables
Important for immune functions
Necessary for the formation of some neurotransmitters
Necessary for wound repair
Potential Benefits Under Investigation
One study suggests that vitamin C with vitamin A and vitamin E may reduce the proliferation of abnormal/malignant cells in patients with colorectal adenomas
May reduce the risk of cataracts
May help reduce the risk of heart disease
May help reduce high blood pressure
May help reduce hypertension
A hypothesis exists that vitamins C and E and beta-carotene may reduce the risk of certain types of cancer at various body locations.
Special Considerations/Possible Adverse Effects with Excess Intake
The Tolerable Upper Intake Level (UL) is set at 2,000 IU/day
Doses in excess of 2,000 mg/day can cause diarrhea or transient gastroenteritis
* Information in this chart is not intended to provide a complete review on any topic.
** The information in this chart is in reference to healthy adults only, not to children or pregnant and lactating women. |
