Ascorbic acid is more commonly known as vitamin C, one of the 13 essential vitamins. Nutritionists classify vitamin C as a water-soluble vitamin because the body voids excess amounts through the urine instead of storing it. The importance of vitamin C becomes evident when you learn of the number of deaths that occurred among sailors of the 15th century due to scurvy and that the disease ceased when sailors gained access to fresh citrus fruits that provide vitamin C. Getting the daily recommended amount of vitamin C not only prevents scurvy but also help prevent other chronic diseases.
Daily Recommended Intake
The National Institute of Medicine Food and Nutrition Board recommends healthy adult men consume 90 mg of vitamin C per day. Adult women need slightly less requiring only 75 mg per day. Women currently breastfeeding should intake 120 mg per day. Tobacco smoke depletes vitamin C from the body so those who smoke should increase their intake by 35 mg per day, according to the University of Maryland Medical Center. Although these amounts support normal daily functions of the body, doctors recommend increasing intake to 500 to 1000 mg of vitamin C per day for the treatment or prevention specific health conditions.
Uses
The body uses vitamin C to produce collagen -- the protein needed to construct ligaments, tendons, blood vessels and bones. Vitamin C also helps the body absorb iron, a mineral that plays a vital role in transporting oxygen to all the cells. Vitamin C also plays a role in the production of norepinephrine, a neurotransmitter necessary for brain function. Vitamin C acts as an antioxidant, meaning that it protects cells from damage caused by negatively charged particles in the body. Studies listed by the Linus Pauling Institute find that vitamin C may be effective to treat or prevent cardiovascular disease, stroke, cancer, cataracts and the common cold.
Sources
Doctors recommend meeting your daily recommended intake of vitamin C through food sources rather than synthetic supplements. Many fruits serve as good sources of vitamin C, including oranges, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi and mango. Vegetables like green peppers, broccoli, Brussels sprouts, cauliflower and cabbage also provide vitamin C. Because heating can affect vitamin C, you get the most vitamin C from raw or lightly cooked fruits and vegetables.
Interactions
Although the body cannot store vitamin C, reducing the risk of toxicity, it can interact with other vitamins, minerals or medications. High doses of vitamin C may interfere with the body's ability to pass acetaminophen in the urine, increasing the amount of drug in the bloodstream. Taking aspirin or nonsteroidal anti-inflammatory medications can decrease the amount of vitamin C available to the body. The correlation between vitamin C and chemotherapy medications remains an interaction of interest. According to UMMC, some doctors say that vitamin C interferes with the effects of chemotherapy medications while others believe vitamin C may help make the chemotherapy more effective. Because of these possible interactions, you should only take vitamin C under the supervision of a health care provider.
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