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Vitamin C

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Vitamin C (ascorbic acid) is a water-soluble essential nutrient with antioxidant, immune, and collagen-supportive roles.

Eye HealthTissue RepairEssential NutrientAntioxidantImmune BoosterSkin HealthAnemia Support
Doz aralığı
250–1000 mg
once or twice daily with meals
Gelir
Take with meals to reduce risk of gastrointestinal discomfort.
Yağda çözünmez.
En iyi zaman
Best taken with food; split doses may improve absorption at higher intakes.

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Açıklama

Vitamin C is required for normal growth, tissue repair, bone health, and immune function. It acts as a potent antioxidant and is found mostly in fruits and vegetables, such as citrus and peppers. While deficiency (scurvy) is rare in developed countries, supplementation is common for specific groups or health goals.

Avantajlar
Kanıt derecesi ile ana etkiler
Strong
Kanıtla ilgili not

Strong evidence supports Vitamin C's essential role in tissue repair, collagen synthesis, immune function, and antioxidant capacity; evidence for other proposed benefits varies.

Supports immune function

Strong

Vitamin C contributes to the normal function of the immune system, enhancing white cell activity and epithelial barrier integrity; supplementation may slightly reduce cold duration in some populations.

Özellikle ilgili olduğu kişiler: general population · athletes · immunocompromised · elderly
nih_ods_vitamin_c · NIH Office of Dietary Supplements: Vitamin C Fact Sheetpubmed_review · Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients (2017)cochrane_cold · Cochrane Review: Vitamin C for preventing and treating the common cold

Provides antioxidant protection

Strong

Acts as a powerful antioxidant, helping protect cells from free radical damage and reducing oxidative stress, potentially supporting cardiovascular and overall health.

Özellikle ilgili olduğu kişiler: general population · smokers
nih_ods_vitamin_c · NIH Office of Dietary Supplements: Vitamin C Fact Sheetefsa_vitamin_c · European Food Safety Authority: Vitamin Charvard_vitamin_c · Harvard T.H. Chan: Vitamin C

Promotes collagen synthesis and tissue repair

Strong

Vitamin C is required for collagen formation, supporting skin, bones, teeth, cartilage, and wound healing.

Özellikle ilgili olduğu kişiler: general population · elderly · athletes · post-surgical
nih_ods_vitamin_c · NIH Office of Dietary Supplements: Vitamin C Fact Sheetefsa_vitamin_c · European Food Safety Authority: Vitamin Cmayo_vitamin_c · Mayo Clinic: Vitamin C

Enhances iron absorption

Moderate

Increases non-heme iron absorption from plant foods, which may reduce risk of iron deficiency anemia, especially in at-risk groups.

Özellikle ilgili olduğu kişiler: vegetarians · pregnant women · people with anemia
nih_ods_vitamin_c · NIH Office of Dietary Supplements: Vitamin C Fact Sheetefsa_vitamin_c · European Food Safety Authority: Vitamin C

Supports eye health (macular degeneration)

Moderate

Vitamin C, in combination with other antioxidants, may help slow progression of age-related macular degeneration (AMD) based on AREDS trial results.

Özellikle ilgili olduğu kişiler: elderly · at risk for AMD
nih_ods_vitamin_c · NIH Office of Dietary Supplements: Vitamin C Fact Sheetharvard_vitamin_c · Harvard T.H. Chan: Vitamin C

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Vitamin C (Ascorbic Acid): Benefits, Dosage, Safety – Numevo