Vitamin C

Definition: Vitamin C, or ascorbic acid, is a member of the water-soluble family of vitamins. It's required for normal growth and maintenance of most of the tissues of your body.

Vitamin C is well-known as an important component of your immune system; it's also a component of collagen, which is needed for healthy connective tissue. Getting enough vitamin C from your diet will also help your bones and teeth stay strong.

Vitamin C is also an antioxidant that protects the cells in your body from free radical damage.

Daily Requirements

Males

1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 75 mg per day
19+ years: 90 mg per day

Females

1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 65 mg per day
19+ years: 75 mg per day

Vitamin C supplements have been recommended for relief of colds and flu, and as an alternative treatment for some forms of cancer. However, research hasn't provided sufficient evidence for these recommendations.

Taking large amounts of supplemental vitamin C may result in diarrhea or loose stools. The Institute of Medicine established 1800 to 2000 milligrams per day as the upper tolerable intake level.

Vitamin C is found naturally in fruits and vegetables, especially citrus fruits, strawberries, peppers, tomatoes, broccoli and potatoes. Eating a diet deficient in vitamin C can lead to dry hair, gingivitis, slow wound healing, a weakened immune system, anemia and nosebleeds. Scurvy is a disease that will occur after a long-standing vitamin C deficiency.