Your Collagen Builder and Antioxidant
Vitamin C does three essential things: it builds collagen (the structural protein in your skin, joints, blood vessels, and bones), it's a powerful water-soluble antioxidant, and it dramatically boosts iron absorption. Humans are one of the few mammals that can't make their own vitamin C—we must get it from food.
What is Vitamin C (Ascorbic Acid)?
Vitamin C is an essential water-soluble vitamin and cofactor for collagen synthesis, antioxidant defense, and numerous enzymatic reactions. It's rapidly depleted by stress, infection, smoking, and inflammation. Body stores only last 1-3 months without intake.
↑ What High Vitamin C (Ascorbic Acid) Means
Excess vitamin C is usually excreted in urine (water-soluble). Very high doses (>2g/day) can cause kidney stones in susceptible individuals and GI upset.
Common symptoms:
Diarrhea and GI upset at high doses · Kidney stones in susceptible people (>2g/day) · Generally well-tolerated
↓ What Low Vitamin C (Ascorbic Acid) Means
Collagen production suffers first: bleeding gums, slow wound healing, bruising easily, and joint pain. Severe deficiency is scurvy—gum disease, loose teeth, hemorrhaging. Subclinical deficiency is more common than people think, especially in smokers.
Common symptoms:
Fatigue · Bleeding gums · Easy bruising · Slow wound healing · Dry, rough skin · Joint pain · Frequent infections · Scurvy (severe): loose teeth, hemorrhaging, anemia
Why It Matters
When normal:
Essential for collagen synthesis (skin, joints, blood vessels)
Powerful antioxidant
Enhances iron absorption 2-3x
Supports immune function
Regenerates vitamin E
Risks if abnormal:
Deficiency: impaired wound healing, bleeding gums, bruising, scurvy
Smokers need 35mg more per day than non-smokers
Subclinical deficiency common in elderly, smokers, and poor diets
What Can Cause Abnormal Levels?
Inadequate Dietary Intake
55% likelyLow fruit and vegetable consumption. Vitamin C degrades with heat—overcooking destroys it.
Smoking (if applicable)
40% likelySmoking depletes vitamin C by 25-40%. Smokers need significantly more.
Chronic Illness or Stress
Infection, inflammation, and stress rapidly deplete vitamin C stores.
Alcohol
Heavy alcohol use reduces vitamin C absorption and increases excretion.
Dialysis
Hemodialysis removes water-soluble vitamins including vitamin C.
What You Can Do
Vitamin C foods: bell peppers, kiwi, strawberries, citrus, broccoli, tomatoes
Impact: Bell peppers actually have more vitamin C than oranges \u00B7 Timeline: 2-4 weeks
Eat fruits and vegetables raw or lightly cooked when possible
Impact: Heat destroys vitamin C—raw retains more \u00B7 Timeline: Immediate
Quit smoking (if you smoke)
Impact: Removes major vitamin C drain \u00B7 Timeline: 2-4 weeks
If lifestyle changes aren't enough:
Vitamin C supplement: 250-500mg daily
Impact: Achieves tissue saturation. Higher doses have diminishing returns. \u00B7 Timeline: 2-4 weeks
Take vitamin C with iron-rich meals to enhance absorption
Impact: Doubles non-heme iron absorption \u00B7 Timeline: Immediate
Recommended retest: 2-3 months
Related Markers
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