Vitamin C, or ascorbic acid, represents an important part of a healthy diet. The vitamin is present in a range of plant foods, including red pepper, kale, spinach, strawberries, grapefruit and oranges. Vitamin C, consumed either in dietary supplements or in the foods you eat, has a number of effects on your body.
Antioxidant Function
Vitamin C is an antioxidant that guards your body's cells from damage. Your cells constantly carry out chemical reactions important for functioning, and some of these reactions give rise to toxic by-products, called free radicals. Free radicals can damage the cells and increase the risk of genetic mutation. Such damage can have implications in disease, contributing to the aging process, heart disease and cancer. As an antioxidant, vitamin C helps your cells dispose of free radicals, potentially helping to reduce your risk of cardiovascular disease, slow the aging process and decrease your risk of some forms of cancer.
Boosts Collagen Production
Vitamin C also positively affects your body by promoting collagen formation. Several tissues throughout your body -- including your skin, bones, connective tissue, blood vessels, nerves, tendons, muscles and ligaments -- rely on collagen for strength. Diminished collagen production can lead to tissue damage, causing skin wounds or blood vessel rupture, as well as the development of brittle bones that are prone to fracture. Consuming enough vitamin C helps strengthen myriad tissues in your body, contributing to your overall health.
Kidney Stones
Too much vitamin C has a negative effect on your body. Vitamin C affects the levels of other chemicals in your bloodstream, including oxalate, a molecule that contributes to kidney stones. As a result, chronic high vitamin C consumption can drive kidney stone formation. If you take supplemental vitamin C and experience the symptoms of kidney stones -- such as blood in your urine or unexplained pain in your lower torso -- seek medical attention. Consuming vitamin C from foods in your diet does not typically increase your risk of kidney stone formation; only excessive consumption of supplements poses a possible health risk.
Intake Guidelines
In general, you can maintain your health by consuming a moderate amount of vitamin C. The Linus Pauling Institute at Oregon State University indicates that most adult males require 90 mg of vitamin C daily, and that women require 75 mg. Excessive vitamin C consumption -- at doses higher than 1,000 mg each day -- can lead to kidney stones in some cases. If you take vitamin C supplements, consume the vitamin in moderation, under the supervision of a doctor.
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