Vitamin C Sources, Benefits, Uses, Deficiency & Dosage

vitamin c sources benefits uses deficiency & dosage

Vitamin C, also known as L-ascorbic acid, is an essential component in our bodies. It is a water-soluble vitamin and acts as a powerful antioxidant. We are not able to synthesize it endogenously, therefore, we have to obtain it through our diet, either by taking food items which are rich in vitamin C or by taking it in the form of dietary supplements. Vitamin C is essential for our overall health and it is very helpful in the production of collagen.

All citrus fruits are rich sources of vitamin C, which is a potent antioxidant. Rose haw (the fruit which is left after the rose dies) contains more vitamin C than oranges. It has skin revitalizing power. In earlier times women used this rose haw, which is also known as rose hip, for scrubbing.

 things to know about vitamin c

Things To Know About Vitamin C:

  • The amount of collagen decreases with the passing age due to factors like sunlight, smoking habits and inflammation. As the collagen production slows down, vitamin C works as a booster for increasing the production of collagen in our skin.
  • Oral intake of vitamin C is not that much effective for the skin. Direct application on the skin works tremendously.
  • When we apply vitamin C directly on the skin, it provides a skin-revitalizing effect and also prevents the skin damage.
  • You can see the results of applying vitamin C on a daily basis for 3 days only.

things to know about vitamin c


Top Sources Of Vitamin C

Here is a list of top 10 foods which contain Vitamin C and should be included in your daily diet.

  • Oranges
  • Papaya
  • Pineapple
  • Guava
  • Kiwi
  • Strawberry
  • Grapefruit

Benefits of Vitamin C

• Skin regeneration
• Maintenance of collagen level
• Strengthening skin
• Helping to sustain younger look
• Reducing wrinkles
• Reducing acne scars
• Providing radiant appearance

Some uses of Vitamin C

Tea Extracts & Vitamin C

Green tea, red tea and white tea benefits for healthier and younger skin. It does wonders for the skin. Below are the miraculous benefits of applying cosmetics containing tea extracts:

  • Gives all day skin protection
  • Gives firmness to the skin
  • Brightens tone and texture
  • Skin looks youthful
  • Reduces fine lines and wrinkles
  • Tightens loose skin
  • Protects skin from premature aging
  • Reduces pigmentation

Acne DIY Face Mask


  • 1 tablespoon organic honey
  • ½ spoon of organic sugar
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon of lavender oil

How to apply:

Mix all ingredients. Massage it on the face in the circular motion. Leave it for 10 minutes (sensitive skin) to 45 minutes and wash with lukewarm water. Use twice in a week for better results

Anti-Ageing DIY Face Mask


  • 1 tablespoon yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon sandalwood powder

How to apply

Mix all these ingredients and apply onto your face and leave it on until it gets dry. Once you wash it, your skin will look bright and refreshed. You can massage the mixture in a circular motion on your face for exfoliation (removes dead skin).

Skin Brightening DIY Face Mask


  • 2 Vitamin C tablets
  • Rosewater
  • Honey

How to apply

Grind the vitamin C tablets (Limcee) in a bowl. Take 1 tablespoon of honey and a pinch of rose water. Make a thick paste which can easily stick to your face and apply on face and also can apply on your neck for an even complexion. Wash it after 10 minutes or more. Use this mask before bed for better results.

Deficiency of Vitamin C may cause such Problems

Vitamin C is one of the most effective nutrients. It is not only the cure for the common cold but also it helps in the prevention of even more serious complications. The benefits of Vitamin C may include protection of your immune system, cardiovascular functioning, prenatal health problems, eye disease, etc. It is needed in the body to make the substance collagen which repairs tissues like:

  • Skin
  • Bone
  • Cartilage
  • Ligaments and tendons
  • Blood vessel walls
  • Teeth

Symptoms Of Vitamin C Deficiency

  • Weakness and tiredness
  • Muscle pain
  • Joint pains
  • Swelling of gums
  • Sudden gums bleeding
  • Often nose bleeding
  • Weight loss
  • Weak immunity

Deficiency of Vitamin C can be dangerous and can even lead to death.

Effects of vitamin C on our health

Heart Disease

Researches on Vitamin C have pointed to the fact that it is helpful for preventing heart attacks and strokes. It does not lower cholesterol levels but reduces the risk of heart attack by strengthening the arteries and protecting them against damage. Deficiency of vitamin C leads to building up of plaque in arteries which can result in a heart attack.

High Blood Pressure

Vitamin C is a potent antioxidant which helps in balancing blood pressure. Lack of it leads to high blood pressure problems in a human being. It is recommended to take foods rich in vitamin c or else one can take supplements of vitamin c prescribed by the doctor to fulfill its deficiency.

Common Cold

It is a myth that the intake of Vitamin C can protect one from cold. Vitamin C is not enough for the prevention of cold but it being a substance which strengthens our immune system helps in providing us with resistance to fight frequent colds.


It is believed that lack of Vitamin C can make people more susceptible to cancer. It is recommended to take vitamin C in adequate amounts in our diets to keep us healthy. Vitamin C in very high doses is used as a medication to treat certain cancers like prostate cancer.


Collagen is a part of cartilages in the body. Vitamin C is helpful in the production of collagen. Lack of Vitamin C leads to pressure on bones and joints. Deficiency leads to the destruction of cartilage which in turn results in damage to bones and joints. Taking sufficient amounts of vitamin C helps In the production of collagen which in turn prevents damage to bones and joints.



Role of vitamin C in the curing of asthma is still a question of debate. Certain studies point to the fact that vitamin C plays a role in curing asthma by reducing inflammation of the epithelial lining of lungs. While others have shown that it has no significant effect on this disease.

Dosage Of Vitamin C As Per Age

  • Children aged 0-6 months – 40 mg per day.
  • Children aged 7-12 months – 50 mg per day.
  • Children aged 1-3 years – 15 mg per day.
  • Children aged 4-8 years – 25 mg per day.
  • Children aged 9-13 years – 45 mg per day.
  • Adults aged 14–18 years – 65-75 mg per day.
  • Adults 19+ – 75-90mg per day.
  • During pregnancy, it is required 80-85 mg per day.
  • Smokers require 35 mg per day.

Symptoms Of Overdose

  • Diarrhea
  • Vomiting
  • Nausea
  • Abdominal cramps
  • Heartburns
  • Blood in urine
  • Urinal pain
  • Dizziness
  • Skin Rashes

(If someone has overdosed it, it is highly recommended to contact your doctor immediately)

Some Vitamin C Tablets

Vitamin C tablets come in a chewable form mostly

  • Celin
  • Frutcee
  • Limcee
  • Vitriv C

(It is recommended to take these medicines only as per doctor’s prescription)

Dietary Supplements Containing Vitamin C

Supplements contain vitamin C in the form of ascorbic acid, which is equally available in the foods such as oranges and broccoli. Vitamin C also comes in other forms which include:

  • Sodium ascorbate
  • Calcium ascorbate
  • Other mineral ascorbates
  • Ascorbic acid with bioflavonoids
  • Combination products such as Ester-C, which contains calcium ascorbate, dehydroascorbate, calcium xylonate and lyxonate .

Other Helpful Factors Of Vitamin C

  • It helps in boosting immunity
  • It maintains healthy teeth and gums
  • It improves eyesight
  • It reduces skin tanning and sunburns
  • It heals burns and wounds
  • It decreases blood sugar in diabetic people
  • It helps in the treatment of asthma