Vitamin C
Dietary Supplement Fact Sheet: Vitamin C
Office of Dietary Supplements • NIH Clinical Center • National Institutes
of Health
VITAMIN C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Unlike
most mammals, humans do not have the ability to make their own vitamin C.
Therefore, we must obtain vitamin C through our diet.
FUNCTION
Vitamin C is required for the synthesis of collagen, an important
structural component of blood vessels, tendons, ligaments, and bone.
Vitamin C also plays an important role in the synthesis of the
neurotransmitter, norepinephrine. Neurotransmitters are critical to brain
function and are known to affect mood. In addition, vitamin C is required
for the synthesis of carnitine, a small molecule that is essential for the
transport of fat to cellular organelles called mitochondria, for
conversion to energy (1). Recent research also suggests that vitamin C is
involved in the metabolism of cholesterol to bile acids, which may have
implications for blood cholesterol levels and the incidence of gallstones
(2).
Vitamin C is also a highly effective antioxidant. Even in small amounts
vitamin C can protect indispensable molecules in the body, such as
proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA)
from damage by free radicals and reactive oxygen species that can be
generated during normal metabolism as well as through exposure to toxins
and pollutants (e.g. smoking). Vitamin C may also be able to regenerate
other antioxidants such as vitamin E.
Papaya, Cauliflower and
Citrus fruits like oranges and lemon
are good sources of Vitamin C.
Selected Fruits & Vegetables Compared by Vitamin C
Content
Source and more info at
Vitamin and Mineral Supplement Fact Sheets
from the Office
of Dietary Supplements
Vitamin C Totally Explained
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