Vitamins and Calcium Supplements: Food Sources, Drug Interactions and Health Benefits on MedicineNet

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Vitamins and Calcium Supplements (cont.)

Vitamin C

What is it, and what does it do?

Vitamin C, also known as ascorbic acid, is a water-soluble antioxidant vitamin. Vitamin C is required for the synthesis of collagen and dentin. Collagen is the structural component of blood vessels, bones, ligaments, and tendons, while dentin is the structural component of teeth. Vitamin C is also an effective antioxidant that protects proteins and genetic materials (RNA and DNA) from damage by free radicals. Vitamin C cannot be made or stored by your body, so it's important to consume a well-balanced diet containing vitamin C.

How much do I need to consume?

There is insufficient information to establish an RDA for vitamin C for infants. In this case, an Adequate Intake (AI) has been established:

Age	Males and Females
0 to 6 months	40 mg/day
7 to 12 months	50 mg/day

The Recommended Dietary Allowance (RDA) for vitamin C is:

Age	Males	Females	Pregnancy	Lactation
1 to 3 years	15 mg	15 mg	N/A	N/A
4 to 8 years	25 mg	25 mg	N/A	N/A
9 to 13 years	45 mg	45 mg	N/A	N/A
14 to 18 years	75 mg	65 mg	80 mg	115 mg
19 + years	90 mg/day	75 mg/day	85 mg/day	120 mg/day

What are sources of vitamin C?

All fruits and vegetables contain some amount of vitamin C, so consuming a well-balanced diet with plenty of fruits and vegetables is the key.

Food	Amount	Vitamin C
Broccoli, cooked	½ cup	37 mg
Broccoli, raw	½ cup	39 mg
Brussels sprouts, cooked	½ cup	48 mg
Cantaloupe	¼ medium	47 mg
Cauliflower, cooked	½ cup	28 mg
Grapefruit juice	¾ cup	50 mg-70 mg
Green pepper, cooked	½ cup	51 mg
Green pepper, raw	½ cup	60 mg
Guava, raw	½ cup	188 mg
Kale, cooked	½ cup	27 mg
Kiwi	1 medium	70 mg
Mango	½ cup	23 mg
Orange	1 medium	70 mg
Orange juice	¾ cup	61 mg-93 mg
Papaya	¼ medium	47 mg
Pineapple, raw	½ cup	28 mg
Pod peas, cooked	½ cup	38 mg
Red sweet pepper, cooked	½ cup	116 mg
Red sweet pepper, raw	½ cup	142 mg
Strawberries	½ cup	49 mg
Sweet potato, canned	½ cup	34 mg
Tomato juice	¾ cup	33 mg
Vegetable juice	¾ cup	50 mg

You can find more sources at http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a401.pdf.

Do I need to take a vitamin C supplement?

Many people believe that taking vitamin C will help prevent colds. Research has not shown this to be the case. More than 30 clinical trials that included over 10,000 participants have not found any relationship between vitamin C and a reduced risk of colds. There has been a small reduction in the duration of colds, so paying attention to your vitamin C intake once you have the cold is advisable.

Research has shown that vitamin C enhances the absorption of iron. For this reason, anyone who needs an iron supplement is usually advised to take it with a food that is high in vitamin C or with a vitamin C supplement. Iron can be toxic at high levels, so speak with your doctor before taking any supplements.

There is an increased need for vitamin C for individuals who smoke. There is an additional 35 mg/day requirement for smokers versus nonsmokers. This can be achieved with dietary sources or a supplement.

What happens if I don't have enough vitamin C?

Scurvy is a severe deficiency of vitamin C. It would be uncommon for most of us, but it can be found in someone who is malnourished. Less severe deficiencies can occur. Not consuming an adequate amount of vitamin C can lead to symptoms, including feeling weak, tired, and irritable, having dry and splitting hair, bleeding gums, rough, dry, and scaly skin, gingivitis, easy bruising, anemia, and a decreased ability to fight infection.

Is there such a thing as too much vitamin C?

Vitamin C is generally safe. Large doses of vitamin C may cause stomach upset and diarrhea in adults and have been reported to cause kidney stones. There is also a risk of excess iron absorption with high doses of vitamin C.