10 Amazing Benefits of Vitamin C, uses, Sources, And Side Effects

Benefits of Vitamin C: In this article, we have explained Vitamin C in detail, in which you’ll get to know about the benefits of vitamin c, its sources, and its disadvantages.


Vitamin C is a water-soluble vitamin that is naturally present in products such as oranges and lemons and is also available as a dietary supplement. It is also called L-ascorbic acid and cannot be synthesized naturally by the body, making its intake very essential in the diet. It has many benefits and helps in the normal functioning of the body, its most essential function is to biosynthesize collagen fibers.

What are the Benefits of Vitamin C?

Here we have discussed some important uses and benefits of Vitamin C, which you should know:

Promotes wound healing: Vitamin C is an excellent wound healing agent. This not only prevents the wound from becoming infected but also facilitates quick healing of the wound with minimal wound formation.

Good for the skin: Vitamin C is used to promote the healing of sunburn in oral and topical applications. It plays an important role in the formation of collagen and elastin which improves the softness and elasticity of the skin. Due to its antioxidant properties, vitamin C is helpful in reducing the signs of aging that will make you look younger.

Also Read: Vitamins good for skin

Improves Immunity: Vitamin C stimulates the cells of the immune system to fight infections and it also reduces oxidative stress, keeping your immunity strong. Also, it prevents the entry of pathogens into your body by strengthening skin barriers.

Benefits for gums: Vitamin C prevents bacterial infection, stimulates immunity, and promotes collagen production in the gums thereby preventing bleeding and infection from the gums.

Helps in losing weight: Vitamin C is a natural weight loss agent. It helps in burning excessive fat in your body and improves metabolism, which helps you to lose weight.

Also Read: Best and easy to loose weight

Enhances memory: Studies show that the antioxidant properties of vitamin C are helpful in reducing inflammation and free radical damage in the brain, which is otherwise responsible for age-related memory loss and decreased cognition.

So these were the benefits of Vitamin C. Now let us know what is the source of Vitamin C: –

Sources of Vitamin c


The benefits of vitamin C are present in the following food products and fruits:

  • Citrus fruits like oranges, lemons, grapes, mangoes, etc
  • Berries such as strawberries, amla, blueberries, raspberries, and cranberries
  • Watermelon
  • muskmelon
  • tomatoes
  • Pineapple
  • Kiwi
  • Guava
  • papaya
  • Vegetables such as broccoli, red chilies, green chilies, and cauliflower.
  • Green leafy vegetables such as spinach, cabbage, and turnips.
  • In the sweet sugar scent.

Some packaged foods such as cereals and lentils also contain vitamin C.It is also available as capsules, tablets and synthetic supplements, available for special doses and treatments.

How is vitamin c taken?


Foods rich in vitamin C should be consumed raw, as cooking, heating, or microwave can reduce their nutritional content and the amount of vitamin C in them. Likewise, it is also not recommended to store them for long periods of time or keep them in broad daylight. When purchasing stored juices and packaged fruits, solid compartments should be preferred as they will protect the nutritional content of the food from excessive light. It is beneficial to eat these fruits and vegetables best fresh and raw after washing.

How much vitamin C dose should be taken per day?

Vitamin C is available in the form of fresh fruits and vegetables and also as supplements, tablets, and mouthwash, which you should only consume by a suggestion from your doctor or dentist to avoid any side effects or toxicities.

The recommended daily intake (RDA) for vitamin C for all age groups is mentioned below. However, this can vary depending on height, weight, and other factors, and consultation with a physician is necessary before any dietary change.

AgeFor MenFor Women
Upto 6 Months40 Mg40 Mg
7 Months to 1 Year50 Mg50 Mg
1 Months to 3 Year15 Mg15 Mg
4 Months to 8 Year25 Mg25 Mg
9 Year to 13 Year45 Mg45 Mg
14 Year to 18 Year65 Mg65 Mg
19 Years and Above90 Mg90 Mg

Deficiency of Vitamin c


Vitamin ‘C’, or ascorbic acid, is such a powerful anti-oxidant, which is necessary for the functioning of the circulatory system of the body. This keeps you from scurvy diseases. Due to its deficiency in the body, the immune system becomes weak and heart diseases and eye-related diseases start. Let us tell you what changes occur in the body due to deficiency of Vitamin C.

Symptoms of Vitamin C Deficiency

Fatigue: Feeling abnormally tired can be a sign of vitamin C deficiency. Actually, this vitamin reduces carnitine in the body, which increases metabolism and energy. In such a situation, due to its lack, you may have a problem of tiredness.

Indigo marks on the skin: If indigo marks start on the body, then understand that there is a deficiency of vitamin C in the body. This causes the blood vessels to become weak, which causes such marks on the body.

Bleeding nose: If blood comes from your nose often then it is a symptom of vitamin C deficiency. In such a diet, include more and more vitamin C diet.

Joint pain and swelling: Severe pain and swelling in the joints also point towards its deficiency. This reduces the level of collagen in the joints, which can cause you pain and swelling.

Bleeding gums: Even if there is a problem of bleeding, swelling, and pain from the gums, get Vitamin C checked. After the age of 30, everyone should take 1000 mg of vitamin C in the diet.

Anemia: Due to deficiency of Vitamin C in the body, the iron balance also deteriorates, due to which you become the victim of anemia. Apart from this, deficiency of other nutrients like iron, folate, or vitamin B12 can also cause anemia.

Dry hair and hair fall: If hair is falling abnormally, then it can also be a sign of vitamin C deficiency. Apart from this, dry, lifeless, and split hair also indicates its deficiency.

Sudden weight gain: If you are gaining weight despite exercise and dieting, then understand that there is a deficiency of this vitamin in the body. Actually, vitamin C regulates metabolism. In such a situation, metabolism slows down and weight gain occurs.

Dry skin: Who would not want his skin to be smooth and free from disease. Every man wants his skin to be shiny, vitamin C is needed for this. If acne starts appearing on your skin, it is only due to a lack of vitamin C. Vitamin C improves your skin and reduces aging.

Have an impact: Vitamin C helps protect the body from infection by strengthening the immune system. In such a situation, you may be vulnerable to bacterial and viral infarction.

Vitamin C Side Effects

If you consume more than the recommended values ​​or for a very long time, the following side effects are likely to occur, shown below:

  • Getting nausea
  • Diarrhea
  • Stomach cramps (abdominal pain)
  • Stomach upset
  • Prolonged overuse can also cause dental enamel erosion, which is thought to be sensitivity or pain in the teeth.
  • Allergic reactions may also occur in some individuals.
  • Decreased vitamin B12 levels.

You are advised to be cautious while taking vitamin C if you have hyperoxaluria (excessive excretion of oxalate through urine), as this increases the risk of developing kidney stones. If you are suffering from hereditary hemochromatosis (excess iron), tissue damage is likely to occur after prolonged and excessive intake of vitamin C. In all situations, you are advised not to take any dietary supplements without your prescription and consultation.


Hope after knowing all these qualities, you will never have to say what are the benefits, sources, daily dosage, and disadvantages of Vitamin C.

Hopefully, you have liked this article of ours, the benefits of vitamin c, sources, daily dosage, and disadvantages of Vitamin C, if you like then do share with your friends and families and if you have any query or suggestion do comment down below.

Frequently Asked Questions (Faq)

What happens if you take vitamin C every day?

For adults the recommended daily intake of vitamin c is from 65mg to 90 mg upper limit is 2,000 mg per day, if there is an excessive intake, megadoses of vitamin c supplements might cause: Diarrhea. Nausea.

What are the side effects of vitamin C?

  • Getting nausea
  • Diarrhea
  • Stomach cramps (abdominal pain)
  • Stomach upset
  • Prolonged overuse can also cause dental enamel erosion, which is thought to be sensitivity or pain in the teeth.
  • Allergic reactions may also occur in some individuals.
  • Decreased vitamin B12 levels.

what happens due to the deficiency of vitamin c?

Deficiency of vitamin c causes scurvy. People who get little or no vitamin C (below about 10 mg per day). Scurvy causes fatigue, inflammation of the gums, small red or purple spots on the skin, joint pain, poor wound healing, and corkscrew hairs.

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