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Do the properties of vitamin C genuinely pose a greater risk in cases of excess or deficiency?
Gastrointestinal Disorders
Physical Activity
Plant-based
Vegetables
Vitamin C
Vitamins
Wojciech Wiśniewski
Author
2026-03-17
Date
3 min. read
article.read_time
4
Chapters
The human body possesses the capacity to produce only a restricted number of vitamins, unfortunately vitamin C does not belong to this group. Consequently, it is of paramount importance to acquire it through food. Vitamin C is predominantly found in plant-based products, which serves as a further compelling argument for consuming fruits and vegetables. The recommended daily dosage of vitamin C should range between 30 and 100 mg, depending on the age group and gender. The requirement for vitamin C increases during strenuous physical activity, in stressful circumstances, in cases of gastrointestinal disorders, as well as in pregnant and breastfeeding women.
Characteristics and functions of ascorbic acid
Ascorbic acid, commonly referred to as Vitamin C, is an essential nutrient that plays a pivotal role in numerous biochemical processes within the human body. It is involved in hormone secretion, particularly in reproductive glands, and contributes to amino acid synthesis. Additionally, ascorbic acid protects other vitamins from oxidation and activates folic acid. One of its most critical functions is inhibiting the formation of nitrosoamines – carcinogenic compounds. Vitamin C is vital for the proper absorption of calcium and the transport of iron in the blood. However, these are not all its properties. Other functions include facilitating antibody production, participating in collagen synthesis and maintaining optimal collagen levels, accelerating wound healing and bone fracture recovery, engaging in metabolic processes as an electron carrier, influencing fat, bile acid, and cholesterol metabolism, preventing bleeding, bruising, and gum bleeding, enhancing cardiovascular function and lowering blood pressure, aiding iron absorption, and neutralizing free radicals.
Excessive vitamin C intake
Ascorbic acid, commonly referred to as vitamin C, belongs to the group of water-soluble vitamins, meaning that any surplus is expelled from the body via urine. Nevertheless, studies indicate that consistently exceeding the advised daily intake may facilitate kidney stone development and more frequent urination. While vitamin C is non-toxic to humans, excessive supplementation can lead to adverse effects such as nausea, diarrhea, or skin irritations.
Vitamin C deficiency
Symptoms of vitamin C deficiency include excessive fatigue, joint discomfort, and weakened immune function. This condition is most prevalent among individuals adhering to restrictive diets or engaging in high-intensity physical activity. Prolonged ascorbic acid deficiencies can result in severe health implications, such as compromised immunity, anemia, scurvy characterized by gum bleeding and swelling, capillary fragility, microhemorrhages, disrupted fatty acid metabolism, impaired collagen synthesis, myalgia, and apathetic states.
What components does vitamin C contain?
Animal-derived products contain negligible amounts of vitamin C. The primary sources are fresh fruits and vegetables. Notable examples include citrus fruits like lemons, oranges, and grapefruits, as well as melons, apples, pineapples, strawberries, black and red currants, berries, blackberries, blueberries, kiwis. Vegetables such as bell peppers, parsley, potatoes, cabbage, Brussels sprouts, spinach, cauliflower, broccoli, peas, turnips, tomatoes, artichokes, asparagus, and onions also provide significant vitamin C content. Raspberries stand out as an exceptionally rich source of this nutrient.
