Possibly the most important role of vitamin C is as an antioxidant, protecting the watery substances of the body, such as blood, from free radical damage. Vitamin C might reduce tissue damage associated with premature aging, cancer, heart disease and arthritis. Vitamin C may also prevent high blood pressure by strengthening arterial walls and helping to counter stress. Vitamin C may also slow the formation of cataracts in the eye and protect the skin from sun damage.

The body uses vitamin C to make a chemical called hydroxyproline which plays a key role in the formation of connective tissue called collagen. The shape and function of all tissues depends on collagen. Collagen is found in bones, teeth, skin, tendons, arteries, joints, and the eye. Collagen binds muscle cells together. Vitamin C promotes the healing of wounds, fractures, bruises, hemorrhages, and isolates infections. Humans are one of the few creatures that do not produce their own vitamin C and must obtain it entirely from their diet.

A diet seriously deficient in ascorbic acid will lead to scurvy, a disease characterized by anemia, subcutaneous hemorrhages, defective development of bones, cartilage, and gums, plus weakness and lethargy. Scurvy was prominent among sailors prior to late 1700s. These sailor consumed a diet high in calories, protein, fat and carbohydrates; but almost entirely lacking in vitamin C. The introduction of limes to the British sailor's diet eliminated the disease aboard ship (hence the term "limey," applied to them.) The established RDA is intended to prevent the symptoms of scurvy.

Vitamin C also stimulates the adrenal glands to manufacture cortisone, which is involved in healing. The body produces cortisone to combat stress. Under stress, the body uses more C. Vitamin C also supports immunity, by stimulating the production of white blood cells (lymphocytes), which fight infections. Studies show vitamin C can shorten the duration and intensity of colds, asthma and allergies.

Fresh fruits and vegetables are the best sources of ascorbic acid. Food must be fresh because when plants die, ascorbic acid quickly oxidizes and leaves the cells. Freezing has little effect, but canning causes a loss of vitamin C. If the water is removed from canned vegetables even more C is lost. In order to get the levels of vitamin C specified in food and nutrition charts, the fruits and vegetables should be sun-ripened, chilled, and used immediately after harvesting. Boiling vegetables increases the loss of C, unless the water is consumed as well.

It is best to spread vitamin C intake over the course of the day. Being water-soluble, it is quickly excreted from the body in urine, and blood levels of ascorbic acid rise and fall dramatically during the day. In addition, the likelihood of diarrhea and cramps from stomach acid is reduced.

Because vitamin C is water-soluble, excesses are excreted in the urine and toxicity is rare. Large quantities may reduce the absorption of selenium and copper and may lead to kidney stones, but only in people with kidney disease. Tobacco smoke also has detrimental effects on ascorbic acid levels. Smokers should increase their vitamin C intake.

No vitamin has developed as much controversy as vitamin C. The primary source of the controversy was Linus Pauling, a Nobel prize winner who challenged the basic assumptions and rationale of the RDA and the National Research Council. While many nutritionists and scientists challenge the National Research Council's work, none had quite the respect and credentials of Dr. Pauling.

In what some claim was more spite than science, the National Research Council responded to Dr. Pauling's vitamin C claims by lowering the recommended daily allowances from 60 mg in 1968, to 45 mg. in 1976. They have since been raised back up to 60 mg.

The RDA of 60 mg seems very low, based on many of the studies which call indicate benefit from intake levels between 1,000 and 5,000 mg. The RDA is designed to prevent deficiency diseases such as scurvy. For this, 60 mg. is more than adequate. However, most animals that make their own vitamin C make it in quantities far greater than humans consume (often in the range of 5,000 - 20,000 mg). This argument is countered with the point that if humans needed these levels their bodies would have evolved to eventually make it themselves and that humans are probably more efficient users of ascorbic acid. The human body also does not make many other substances necessary for life. To assume that we do not need something because the body doesn't make it is ridiculous. In order to determine how efficient the human body is at using vitamin C, it is necessary to know how much the body needs. Science is still trying to answer this question.

There are more forms of vitamin C than any other vitamin. It is available in tablet, chewable tablet, capsule, powder, crystal, liquid, in gum form, buffered, protein-coated, time-released, and with bioflavonoids. Chewable C is often made from the tropical acerola berry to make it more palatable, but often contains a lot of sugar. When taken in chewable form, as a powder, or liquid, the vitamin should be washed from the mouth as residue can negatively impact tooth enamel. Many nutritionists recommend taking vitamin c combined with a bioflavonoid mixture, usually made from the rind of citrus fruit. This form is reported to allow for better absorption into the blood stream, but the claim, like so much about vitamin c, is controversial. 

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