Health and BeautyNutritionPublic Health

Vitamin C| Countless benefits for immunity and skin

Vitamin C

Vitamin C (Ascorbic acid) is extensively used in the treatment of common colds and flu, particularly during the Corona epidemic.

It is readily found in every home. 

It is used as prophylaxis against colds and for stimulating the immune system.

Vitamin C is included in the Coronavirus disease treatment protocol (COVID-19).

However, these advantages barely scrape the surface of its importance in the body, and its shortage causes several issues.

It is unique in that it causes nearly no harm.

A lot of our favorite foods are rich in vitamin C; as a result, getting the recommended daily dose of ascorbic acid is within reach.

Now, let us review the forms and the uses of vitamin C.


What is vitamin C?

It is known as Ascorbic acid and L-Ascorbate.

It is one of the most vital elements for body health, whether for bone formation or the renewal of skin cells, and maintaining the blood vessels’ efficiency since it is a good antioxidant.


Vitamin C deficiency

The human body does not store ascorbic acid, so having a daily dose is a must, either by eating a healthy diet or taking supplements.

An adult woman needs 75 mg of ascorbic acid, while an adult man needs 90 mg daily, about three-quarters cup of orange juice.


Symptoms of vitamin C deficiency

Symptoms vary from simple to severe, as follows:

  1. Rough skin or the so-called goose skin (Keratosis pilaris).
  2. Skin dehydration and cracks.
  3. Red hair follicles.
  4. Nail concavity (Koilonychia) with red spots or lines.
  5. Blue bruises and delayed wound healing.
  6. Swollen, tender joints, and weakened bones.
  7. Gum bleeding and losing teeth.
  8. Immunodeficiency.
  9. Iron-deficiency anemia.
  1. Continuous fatigue, mood swings, and weight gain.


Vitamin C advantages

It has many benefits such as:

  1. Helps wound healing; it is essential for collagen synthesis, which plays a vital role in the regeneration of skin cells.
  2. Treats gingivitis and teeth inflammation and prevents gum bleeding.
  3. It is combined with iron to improve its absorption, so; used for treating anemia.
  4. Stimulates the immune system; helps in the formation of white blood cells, and enhances the ability to fight infection and inflammation; that is why it is used in colds and flu and decreases the incidence of complications, such as pneumonia.
  5. Good antioxidant; lowers the risk of heart diseases and maintains the health of blood vessels.


Vitamin C benefits for skin

It is the most effective vitamin for treating different skin problems, such as wrinkles and dry skin. 

Hence, it is found in many skincare products in the form of serums or creams since it is:


Suitable for all skin types

Products including vitamin C used for long periods don’t cause any side effects or complications that harm the skin.

It can also combine with other skincare products, such as:


Rich in moisturizers

Magnesium ascorbyl phosphate is one of its derivatives that reduces skin dehydration; Hence, widely used in skincare products.


Skin whitening

It helps reduce skin pigmentation and soften the skin, giving it a healthy and supple look.

Moreover, it treats dark spots, melasma, acne spots, and others resulting from harmful sun rays, as it reduces melanin and helps to unify the skin tone.


Collagen production booster

Collagen is an essential protein for skin cell renewal and maintaining skin health.

Its deficiency causes the appearance of wrinkles and skin cracks; therefore, it is ideal for these skin problems.


Treats dark circles around eyes

Using vitamin C serum around the eye reduces the fine lines, moisturizes, and lightens the dark halos around the eyes.


Vitamin C for hair

Like skin, hair needs collagen to grow healthy and get stronger. 

As mentioned before, vitamin C is a good stimulant for collagen production, so it is advisable to use it for healthy hair.

In addition, it is a powerful antioxidant; it prevents the harmful effect of free radicals on the hair, limiting its damage and loss; as oxidative stress is one of the common causes of hair damage, dryness, and brittleness.


Vitamin C for pregnant women

A pregnant mother and her fetus need it for many reasons, for example:

  1. Stimulating the mother’s immunity, as it weakens during pregnancy.
  2. The production of collagen, needed to strengthen and grow bones, which is an essential component of cartilage, skin, and hair.
  3. Antioxidant; reduces cell damage and helps regeneration.
  4. Treating anemia, as it is the most common problem pregnant women suffer from. Vitamin C helps in iron absorption so it’s used alongside iron-rich foods and iron su[pplements


Vitamin C doses

vitamin c doses

Doses differ according to age and the indications for use:


  • 1-3 years: 15 mg/ day
  • 4-8 years: 25 mg/ day
  • 9-13 years: 45 mg/ day
  • Teens 14-18 years daily dose: boys: 75 mg, and girls: 65 mg.



  • Prophylactic dose: 90 mg for males, 75 mg for non-pregnants or non-breastfeeding women, and 120 mg for pregnant women. The vitamin dose should not exceed 2000 mg/ day.
  • Vitamin C deficiency: 100-250 mg/ twice per day.
  • Common colds and flu: 1-3 mg/ day
  • Hemolytic anemia: 200-300 mg/ three times a week for three months.
  • Elevated cholesterol: 500 mg/ day for at least four weeks.
  • High blood pressure: 500 mg/ day along with blood pressure treatment.
  • Osteoarthritis: one gm/ day (in the form of calcium ascorbate) for at least two weeks.


Consult your doctor before taking any medication.


Which foods are highest in vitamin C?

Fruits and vegetables rich in vitamin C:

  • Guava.
  • Yellow and red bell pepper.
  • Citrus fruits, like oranges, lemons, and tangerines.
  • Strawberries.
  • Broccoli.
  • Kiwi.
  • Thyme.

And much more.


Fortunately, only one fruit rich in vitamin C can give you all the previously mentioned benefits.


Read also;

Omega-3 Plus | More than just capsules

Translated by
Dr. shorouk Osama

Related Articles

Back to top button