However, certain groups of people are more likely than others to have trouble getting enough vitamin C: Most people in the United States get enough vitamin C from foods and beverages. Research has not shown that any form of vitamin C is better than the other forms. The vitamin C in dietary supplements is usually in the form of ascorbic acid, but some supplements have other forms, such as sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids. Vitamin C is also available alone as a dietary supplement or in combination with other nutrients. What kinds of vitamin C dietary supplements are available? Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw. Steaming or microwaving may lessen cooking losses. The vitamin C content of food may be reduced by prolonged storage and by cooking. To find out if vitamin C has been added to a food product, check the product labels.
Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.You can get recommended amounts of vitamin C by eating a variety of foods including the following: What foods provide vitamin C?įruits and vegetables are the best sources of vitamin C. If you smoke, add 35 mg to the above values to calculate your total daily recommended amount. Average daily recommended amounts for different ages are listed below in milligrams (mg). The amount of vitamin C you need each day depends on your age. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. The body also needs vitamin C to make collagen, a protein required to help wounds heal. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. Free radicals are compounds formed when our bodies convert the food we eat into energy. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. For more details, see our health professional fact sheet on Vitamin C.įor information on vitamin C and COVID-19, see Dietary Supplements in the Time of COVID-19. This is a reader-friendly overview of Vitamin C. Where can I find out more about vitamin C?.Does vitamin C interact with medications or other dietary supplements?.What are some effects of vitamin C on health?.
What happens if I don't get enough vitamin C?.What kinds of vitamin C dietary supplements are available?.
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