Vitamin C, or ascorbic acid, is an important nutrient found in many foods, such as oranges, red and green peppers, and kiwi. It is also available in supplement form.
molecules that can damage cells at the genetic level
Historically, vitamin C was used to prevent or treat scurvy, a condition caused by vitamin C deficiency. Today, vitamin C is considered an "immune booster" and is often taken as a cold remedy. There is some evidence that taking it may shorten the length and severity of a cold.1

Repairing and maintaining cartilage, bones, and teeth

Functioning as an antioxidant, meaning it neutralizes free radicals—unstable molecules that can damage cells at the genetic level

Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens. Drinking a small glass of 100% fruit juice or including a vitamin-C-rich food with meals can help boost iron absorption.

Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Because it is water-soluble, the vitamin can also seep into cooking liquid and be lost if the liquids are not eaten. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.

Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad.

Individuals who are exposed to long periods of cold temperatures

A deficiency occurs either from insufficient nutrient intake in the diet or increased losses due to poor absorption.

People who don't consume various foods, mainly fruits and vegetables, are at greater risk of vitamin C deficiency. Smokers have a higher requirement for vitamin C, so smoking may also be a risk factor.

Additionally, people with malabsorption disorders may become deficient because they can't absorb enough vitamin C.

Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.

Vitamin C is an antioxidant, meaning it's one of many natural substances that may help treat, slow, or prevent some health problems. They do this by neutralizing free radicals, which are unstable molecules that can damage cells and cause disease.1

When you have a lot of free radicals in your system, it can cause a condition called oxidative stress (OS). Research has linked many chronic diseases to OS.

Preventing or reducing OS may help stave off these and other health problems by:

Oxidative stress is believed to play a role in the development of some cardiovascular diseases (cardio means heart, vascular refers to blood vessels).

A major reason for this is that oxidative stress can trigger atherosclerosis, which is the thickening or hardening of arteries due to the buildup of plaque made from cholesterol, fat, and other substances. This can lead to coronary artery disease.3

Studies have also suggested that oxidative stress may play some role in:

Cardiac hypertrophy (enlargement and thickening of the heart muscle)6

Congestive heart failure (fluid buildup inside the heart that impairs its pumping ability)7

Even so, research into vitamin C for treating and preventing heart disease has mostly found no effect.8

One promising bit of information came out in a 2020 study. It showed that vitamin C supplements helped lower blood pressure in people with hypertension.9 Hypertension, especially when combined with atherosclerosis, is a risk factor for heart disease.10

Gout is a common and extremely painful type of arthritis that mainly affects the big toes. It's caused by excess uric acid (a waste product) in the blood, which causes crystals to form in the joints. The crystals then cause inflammation, which causes painful attacks.15

Several studies have shown that vitamin C can prevent gout by lowering levels of uric acid in the blood. This may, at least in part, be due to its antioxidant activity. Uric acid levels appear to be higher in people with significant oxidative stress.16

However, a 2021 review of studies concluded that, while results have been promising, more high-quality studies in humans need to be done to say for sure that it's a safe and effective treatment or preventive measure.17

In anemia, your blood doesn't contain enough red blood cells, which carry oxygen from your lungs to your body's tissues. The most common type of anemia involves a deficiency of iron, which your body needs to make red blood cells.18

Vitamin C is known to help your body absorb some nutrients. Among healthcare providers, that led to a long-standing practice of recommending vitamin C supplements with iron supplements for treating anemia.

A 2019 article found that vitamin C increased iron absorption by 67%.19 A 2020 study casts doubt on that, though. It found that iron supplements alone improved anemia just as much as iron plus vitamin C.20

The different results may be related to what kind of iron people took. Nonheme iron from plant sources is better absorbed with vitamin C. Heme iron, like those found in meat, is better absorbed in general because it has higher bioavailability than nonheme iron.2021 More research is needed to sort this out.

Vitamin C's best-known use is for boosting the immune system. It does this by:22

Helping your body make several types of specialized immune cells that guard against infection

Vitamin C's antioxidant activity may play a role in brain heath.

Research suggests regular dietary intake plus supplements may protect you from neurodegeneration related to aging36 and diseases such as:37

Vitamin C may even help treat or lower your risk of mental health disorders including:37

Studies suggest vitamin C deficiency may contribute to the development of these mental and neurodegenerative conditions and that supplementation may help alleviate symptoms. However, this work is preliminary and more research is needed.37

May reduce your risk of chronic disease
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.

Prevents further complicatiosn such as pneomonia

can't be created by the body, not everyone can just pick up fruit and veggies.

offers an alternative method of increasing your Vitamin C intake, especcially when very stressed.