Ascorbic acid, better known as vitamin C, has a variety of different roles in the body. Vitamins are compounds that the body needs in small amounts to function properly. The main role of vitamins is to help special proteins, known as enzymes, speed up chemical reactions. Vitamin C is present in many foods and can also be taken in supplement form.
Function
The body uses vitamin C to make many different compounds. For example, vitamin C is crucial for the formation of collagen, which is needed to make skin, connective tissue, bones and blood vessels. Vitamin C is also needed to make certain amino acids, carnitine and different hormones, the Merck Manual explains. In addition to its role in the synthesis of different chemicals, vitamin C also helps with repairing burns and other wounds and in the absorption of iron.
Antioxidant
Vitamin C also functions as an antioxidant. Antioxidants are compounds that can protect the body from dangerous molecules known as free radicals or reactive oxygen species. Free radicals, the University of Maryland Medical Center explains, are produced when the body converts food into energy, though these molecules can also be formed by exposure to some toxins. Free radicals can chemically alter DNA, proteins and cell membranes, causing cell damage and death. Antioxidants can neutralize free radicals and prevent some of this damage.
Deficiency
Vitamin C deficiency can occur due to poor nutrition, and a severe vitamin deficiency results in scurvy. Because vitamin C is involved in the production of connective tissue, a deficiency in vitamin C can cause internal bleeding, gingivitis, small red spots known as petechiae and a rash, the Merck Manual notes. Vitamin C deficiencies can also cause poor wound healing and impaired bone growth, particularly in children. Other symptoms of a vitamin C deficiency are depression and fatigue.
Sources
Ascorbic acid can be found in many foods, especially guava, red bell pepper, papaya, oranges and other citrus fruits, Ohio State University explains. Other sources of ascorbic acid include broccoli, strawberries, cantaloupe, mango, spinach and baked potatoes. If you are worried about not getting enough vitamin C, you may also take supplements with this vitamin. The University of Maryland Medical Center recommends taking between 250 and 500 mg of ascorbic acid twice a day to get the benefits of this vitamin.
Considerations
Although vitamin C is healthy at the right doses, taking too much can be harmful. The recommended upper limit for vitamin C consumption is 2,000 mg per day for adults, the Office of Dietary Supplements explains. High doses of vitamin C can cause nausea, diarrhea and abdominal cramps. Vitamin C may also increase your risk of developing kidney stones and, in theory, can increase your absorption of iron, leading to iron accumulating in your body. Vitamin C can also interact with some medications, include non-steroidal anti-inflammatory drugs, acetaminophen, oral contraceptives, nitrate medications for heart disease and blood thinners, so you should talk with your doctor before taking vitamin C supplements.
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