Ascorbic acid is actually vitamin C. Occurring naturally in many common foods, ascorbic acid is a nutrient that most plants and animals require for survival. However, ascorbic acid also serves many other purposes; in addition to occurring in whole and enriched foods, vitamin C is found in several industrial and household products, as it is organic, corrosive and stable.
Sources
Vitamin C is found in most plant foods, but primarily in fruits. Good sources are green peppers, citrus fruits like oranges and grapefruit, strawberries, broccoli, cauliflower, Brussels sprouts, tomatoes, squash, kiwi, mango, watermelon, pineapple, blueberries, cranberries and cabbage. Synthetic vitamin C, also called ascorbic acid, is available over-the-counter as a supplement. As of 2011, available forms include liquids, chewable tablets, candy-like gummy bears, effervescent and powdered crystalline. Esterified and "buffered" vitamin C is available for those with sensitive stomachs. Most multivitamins and some herbal supplements for healing, illness prevention or infection treatment contain ascorbic acid as well.
Function
Vitamin C is a multifaceted nutrient that plays a role is almost every bodily function either directly or indirectly. The body uses ascorbic acid to produce protein, which it then uses to make skin, ligaments, blood vessels and tendons, heal wounds and generate scar tissue, and repair bones, teeth and cartilage. Vitamin C also acts as an antioxidant, removing free radicals and preventing damage related to normal chemical reactions during metabolism. On the other hand, vitamin C cannot prevent colds, contrary to popular belief. MedlinePlus.com does indicate that symptoms may be less severe and the cold may have a shorter duration for those who regularly consume high amounts of vitamin C or take supplements. Nonetheless, taking vitamin C after the onset of infection will present no benefits.
Dosage
Ascorbic acid is water-soluble, so excess that the body does not use flushes from the system in urine. Consequently, you must consume ascorbic acid daily to obtain the daily recommended amount. Adult women should have 75 mg per day, while men should have 90 mg per day. Smokers should increase their intake by at least 35 mg, according to MedlinePlus.com. The upper limit for vitamin C is 2,000 mg daily. Ingesting more may not be toxic, but it will likely cause gastrointestinal complications, including abdominal pain, cramps, gas and diarrhea. Pregnant women should obtain advice from their doctor to determine the best prenatal daily dose of vitamin C to prevent rebound scurvy, which is a severe deficiency in the infant due to a sharp drop in vitamin C levels following birth.
Considerations
Some sources suggest that synthetic vitamin C is inferior to natural vitamin C and does not harbor the same nutritive value as its natural form. However, the Linus Pauling Institute states that synthetic and natural ascorbic acid are chemically identical. The Institute even takes it a step further, exploring the respective bioavailabilities of each type of vitamin C. Whereas most studies found there is little difference in the body's ability to absorb either, one very small study suggested that synthetic ascorbic acid may be even more bioavailable than its natural form in some cases.
References
- University of Maryland Medical Center: Vitamin C; Steven D. Ehrlich; June 18, 2009
- MedlinePlus.com; Vitamin C; Alison Evert; February 15, 2011
- MayoClinic.com: Vitamin C (ascorbic acid)
- Linus Pauling Institute; Vitamin C; Jane Higdon, Ph.D.; January 2006
- Linus Pauling Institute: The Bioavailability of Different Forms of Vitamin C (Ascorbic Acid)
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