Vitamin C (Ascorbic Acid)

Vitamin c image Vitamin C, also called ascorbic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts, and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Vitamin C is sensitive to light, heat, and air and can be destroyed during food preparation, cooking, or storage.


Vitamin C's functions include:
  • Acting as an antioxidant in the body
  • Playing a major role in collagen formation
  • Assisting in the synthesis of a neurotransmitter, norepinephrine
  • Helping break down cholesterol and synthesize bile
  • Playing a role in the absorption, metabolism, and utilization of other nutrients, such as folate, calcium, and iron
  • Promoting healing of wounds

Recommended Intake:

Age Group (in years) Recommended Dietary Allowance
(mg/day) [milligrams per day]
Females Males
1-3 15 15
4-8 25 25
9-13 45 45
14-18 65 75
14-18 Pregnancy 80 n/a
14-18 Lactation 115 n/a
19-50 75 90
19-50 Pregnancy 85 n/a
19-50 Lactation 120 n/a
50+ 75 90
Smoking increases oxidative stress and metabolic turnover of vitamin C. Therefore, the RDA for smokers is increased by 35 mg a day. For example, if you are a 22 year-old female smoker, your RDA for vitamin C is 110 mg/day.

leave comments
Did you like this? Share with your family and friends.
Related Topics: Health And Healing
Meet Our Health Experts
beginners heart

Beginner's Heart

Britton Gildersleeve
thinking of lost boys
Simply Fabulous

Simply Fabulous

Jennifer Baxter
Neutralize that Negativity


Our Free Newsletter
click here to see all of our uplifting newsletters »