Overview

Vitamin C is a substance the body needs to form blood vessels, cartilage, muscle and collagen in bones. The body also needs vitamin C for healing.

Also called ascorbic acid, vitamin C helps protect cells from damage. Substances like vitamin C that protect against cell damage are called antioxidants. The damage comes from molecules the body makes when it breaks down food, has contact with tobacco smoke, or is exposed to the sun's rays or other sources of harm.

These molecules are called free radicals. They may play a role in heart disease, cancer and other conditions. Vitamin C also helps the body absorb and store iron.

The body doesn't make vitamin C. It comes from the diet. Sources of vitamin C include berries, cantaloupe, tomatoes, peppers, potatoes, cabbage, Brussels sprouts, broccoli, spinach and citrus fruits, such as oranges. Vitamin C also comes as a supplement, mainly in the form of capsules you swallow and tablets you chew.

Most people get enough vitamin C from a good diet. Not having enough vitamin C, called deficiency, is more likely in people who:

• Smoke or are around secondhand smoke.
• Have certain conditions of the digestive tract or certain types of cancer.
• Have a diet that doesn't include enough fruits and vegetables.

Not having enough vitamin C can lead to a condition called scurvy. Scurvy causes anemia, bleeding gums, bruising and poor wound healing.

The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. If you take vitamin C for its antioxidant effects, the supplement might not be as good for you as natural vitamin C that's in food.