Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for various biological functions in the human body. It acts as an antioxidant, meaning it helps protect cells from damage caused by free radicals, which are unstable molecules that can lead to oxidative stress and contribute to the development of various diseases, including cardiovascular diseases and certain cancers.

Aside from its antioxidant properties, vitamin C plays a critical role in collagen synthesis, which is essential for the formation and repair of connective tissues in the body, including skin, bones, and blood vessels. It also enhances the absorption of non-heme iron from plant-based foods, aids in the synthesis of neurotransmitters like dopamine and norepinephrine, and supports the immune system by promoting the production and function of white blood cells.

Since the human body cannot synthesize vitamin C on its own, it must be obtained from the diet. Good food sources of vitamin C include citrus fruits (such as oranges and lemons), strawberries, kiwi, bell peppers, broccoli, and spinach. While vitamin C deficiency is relatively rare in developed countries, it can lead to scurvy, a condition characterized by fatigue, weakness, swollen gums, and easy bruising.

Supplementation with vitamin C is common, especially during times of increased oxidative stress, such as illness or recovery from surgery. However, it’s essential to note that excessive intake of vitamin C can lead to gastrointestinal discomfort and, in some cases, kidney stones. The recommended dietary allowance (RDA) for vitamin C varies by age, gender, and life stage, but for most adults, it ranges from 75 to 90 milligrams per day.