Vitamin C, also known as ascorbic acid, is a powerful micronutrient that plays an essential role in maintaining overall health and helps protect against many diseases. Despite its importance, several myths and misconceptions surround this vital vitamin.
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What Does Vitamin C Do in the Body?
Vitamin C is a key micronutrient involved in many bodily functions. It plays a major role in producing collagen—an essential protein for healthy skin, tendons, ligaments, and blood vessels—while also aiding wound healing and the formation of scar tissue. It helps maintain strong bones, cartilage, and teeth, and enhances the body’s ability to absorb iron from plant-based foods.
It is also a powerful antioxidant that supports the immune system by neutralizing free radicals—unstable molecules that can damage cells and contribute to aging, cancer, and heart disease. In addition, Vitamin C plays a role in producing neurotransmitters that facilitate communication between nerve cells.
Because the human body cannot produce Vitamin C, it must be obtained through diet or supplements. Daily requirements vary depending on age, sex, health status, and lifestyle factors.
Risks of Excessive Vitamin C Intake
Vitamin C is generally safe, but taking more than 2,000 mg per day can cause unpleasant side effects, as the body cannot absorb excessive amounts. Common symptoms include diarrhea, nausea, and stomach cramps.
In rare cases, very high doses may contribute to kidney stone formation, particularly in people with kidney disorders. Overuse of Vitamin C supplements during pregnancy may also affect a newborn’s vitamin levels.
Common Myths About Vitamin C
Prevents the Common Cold
The belief that Vitamin C prevents colds gained popularity in the 1970s, but research has largely disproven it. Regular intake does not reduce the likelihood of catching a cold, though some evidence suggests it may slightly shorten its duration or ease symptoms. For most people, maintaining a balanced diet with adequate Vitamin C is sufficient to support immune health without high-dose supplements.
Reduces Risk of High Blood Pressure and Heart Disease
The link between Vitamin C and heart health remains unclear. Some studies suggest higher intake—especially from fruits and vegetables—may be associated with a lower risk of cardiovascular disease and stroke. However, clinical trials on Vitamin C supplements have not consistently shown protective benefits. Therefore, there is no official recommendation to exceed the daily requirement for heart health.
Best Sources of Vitamin C
Vitamin C is abundant in many fruits and vegetables, making it easy to meet daily needs:
Fruits:
Citrus (oranges, grapefruits, lemons)
Berries (strawberries, blueberries)
Tropical fruits (kiwi, mango, pineapple)
Melons (cantaloupe, watermelon)
Tomatoes
Vegetables:
Cruciferous vegetables (broccoli, cauliflower)
Peppers (green and red)
Leafy greens (spinach, kale, collard greens)
Root vegetables (sweet potatoes, potatoes, winter squash)
Tips for Getting the Most Out of Vitamin C
Fresh, raw fruits and vegetables have the highest Vitamin C content.
Cooking—especially boiling—reduces Vitamin C levels; steaming or microwaving helps preserve nutrients.
Long storage and exposure to light can degrade Vitamin C.
Source: Harvard Health Publishing
