Vitamin C supplements are a helpful way for many people to meet the recommended amount of the vitamin needed in their diet each day. The human body requires certain levels of vitamin C for optimal health and to form collagen and dentin, two structural elements important to the body's overall function. Most healthy adults and children get enough vitamin C from their regular diet and do not need supplements, but many others require vitamin C supplements to help make up for any dietary deficiencies.
Significance
Both collagen, the substance that gives structure to bones, ligaments, tendons and blood vessels, and dentin, the structural element of teeth, can only be formed when certain levels of vitamin C are present in the body. Scurvy, a disease caused by severe vitamin C deficiency and the weakening of collagen in the body that becomes evident through joint swelling, easy bruising and tooth and hair loss, gives testimony to the important role of vitamin C.
Vitamin C is also used by the body as an antioxidant and to help aid in the absorption of iron.
Features
Most people do not need to take vitamin C supplements because so many foods contain enough vitamin C to reach the minimum daily requirements. Vegetables and fruits, particularly citrus fruits, generally have high levels of vitamin C, including staples such as oranges, tomatoes, potatoes, broccoli, spinach, strawberries and grapefruit.
Men should consume about 90 milligrams of vitamin C a day, while women should take in about 75 milligrams.
Vitamin C supplements generally contain 60 milligrams.
Prevention/Solution
To prevent vitamin C deficiencies, certain people are often advised to take vitamin C supplements by their physicians. These individuals include those with iron deficiency anemia who must take iron supplements, people with an extremely low dietary vitamin C intake, especially the elderly, women on birth control pills containing estrogen and people that take aspirin regularly. Individuals with iron deficiency anemia are advised to take vitamin C supplements because the vitamin is known to aid in the absorption of iron. Estrogen and aspirin are known to reduce vitamin C levels in the body.
Benefits
Aside from preventing scurvy and aiding in iron absorption, vitamin C has other important health benefits. Vitamin C, whether provided by a regular diet or in the form of supplements, is an antioxidant that may help prevent the common cold and possibly even heart attacks, strokes and certain cancers.
Warning
While vitamin C supplements are safe in and of themselves, high levels of intake can be toxic. The highest recommended vitamin C intake is 2,000 milligrams per day--anything above that could be toxic. High levels of vitamin C can upset stomachs and cause kidney stones, cause anemia by destroying red blood cells in certain individuals with an enzyme deficiency and interfere with medication, such as the blood thinner warfarin.
