Vitamin C benefits, sources and recommended doses

Vitamin C benefits, sources and recommended doses

Vitamin C or vitamin C is scientifically known as ascorbic acid, which is a water-based acid, meaning that it dissolves in water and is not stored in the body and the body cannot produce it as it is obtained from plant and animal food sources or from nutritional supplements, and it is one of the most important vitamins for the human body because of its benefits In growth, neurotransmitters, disease control, and others, below we will discuss the benefits of vitamin C, its sources, recommended doses, and its relationship to reducing infection with the Corona virus known as Covid 19. The

benefits of vitamin C

Vitamin C has many health benefits that make it one of the most important vitamins that must be taken or available in Our diet, and these benefits are as follows:


  • Vitamin C It is a powerful antioxidant that strengthens the body's natural defenses by protecting cells from harmful molecules called free radicals, the accumulation of which in the body leads to oxidative stress associated with many chronic diseases such as diabetes, arterial disease, blood pressure and others.

  • Helps the body fight infections.

  • It is one of the beneficial vitamins for high blood pressure, which causes heart disease and is the leading cause of death worldwide.

  •  Vitamin C helps the body lower blood pressure and there are studies that prove that taking a vitamin C supplement reduces systolic blood pressure and diastolic blood pressure in healthy adults. .

  • Vitamin C reduces gout attacks, which is the painful arthritis that occurs when the body accumulates uric acid (a waste that the body gets rid of) in the blood, which crystallizes in the joints, causing severe pain to its owner. 

  • Vitamin C in this case reduces uric acid in the blood, and thus reduces gout attacks for people who are prone to it.

  • Vitamin C improves the absorption of iron that is difficult to absorb by the body, such as iron from non-meat sources. 

  • It also reduces the risk of developing iron deficiency, which is necessary for the functioning of red blood cells and the transport of oxygen throughout the body, thus reducing the risk of anemia.

  • Vitamin C boosts the body's immune system, as it helps produce white blood cells known as lymphocytes and phagocytes that protect the human body from infection in general.

  • also helps white blood cells work more efficiently and protects them from damage by harmful molecules such as free radicals.

Vitamin C is an essential part of the skin's defense system, as it reduces wrinkles and delays signs of aging.

  • It gives the skin a brighter and more vibrant look, which makes women use Vitamin C Serum in their skincare routine primarily.

  • Taking the vitamin helps wounds in the skin heal faster.

Sources of Vitamin C 


Vitamin C is in the group of vegetables and fruits that you can eat daily. 

Here are the most important sources of vitamin C:


  • red and green peppers.

  • spinach.

  • cabbage.

  • cauliflower.

  • turnip;

  • Leafy vegetables.

  • Tomatoes.

  • Potato.

  • Broccoli

  • winter squash.

  • cantaloupe;

  • citrus fruits.

  • kiwi.

  • mango.

  • papaya.

  • pineapple.

  • the strawberry.

  • blueberry .

  • Cranberries.

  • watermelon;

Vitamin C products in Adam's pharmacy 

Vitamin C is available in Adam's pharmacy, the best online pharmacy in the form of effervescent tablets, put an amount of water and drink, as it tastes like orange juice. 

It is also found in serum form often used for the skin to reduce wrinkles and make the skin brighter and more vibrant. The recommended dose of vitamin C varies between adults and children, both men and women, and is as follows:


  • 90 milligrams for adult men.

  • 75 milligrams for adult women.

  • 40-65 milligrams for children.

One of the vitamin C products available in Adam's pharmacy:

  • Vita C effervescent tablets | 1000 mg

  • Mr. Vitamin . Vitamin C 1000mg 20

  • Effervescent Tablets Cevitil Eff 12Tab | 1G

  • Marines Epivit C Royal Jelly Orange 2000 200ml

Vitamin C to boost immunity from Covid-19


In light of the outbreak of the Corona virus in the world and the doctors’ attempt to find a cure for it to end this global battle with this dangerous virus, many are wondering about the importance of vitamin C in combating the Covid-19 virus. .

Many are wondering about the importance of vitamin C in the fight against the Corona virus. Many of us take vitamin C from its various sources in the winter to combat the common cold and flu. 

In fact, vitamin C helps our bodies produce white blood cells that help the body fight viruses in general.

Vitamin C in particular helps shorten the duration of the disease and not cure it, so recommendations indicate the recommended daily intake of vitamin C - 40 milligrams. 

Eating a medium-sized orange will provide our bodies with more than the recommended amount. 

Researchers are currently working on studying the impact of the role of vitamin C and infection with the Corona virus, by giving 120 patients with the virus daily doses of vitamin C, but the research is under study and more time is needed to establish a clear relationship between vitamin C and infection with the Corona virus.

It is preferable to take vitamin C in the early morning hours, but after breakfast.

As eating it on an empty stomach leads to problems in it and in the intestines. 

It is also recommended to take the recommended dose of vitamin C in portions throughout the day.

 Some other studies suggest that the best time to take vitamin C is also before bed, as it helps relax muscles and get a restful sleep.


Vitamin C deficiency Vitamin C

deficiency causes some symptoms, such as:


  • fatigue and general weakness.

  • muscle fatigue;

  • arthritis.

  • Immunodeficiency and re-infection.

  • Scurvy, a disease caused by a severe deficiency of vitamin C, symptoms include fatigue, weak connective tissue, and fragility of capillaries.

There are some groups that are most at risk of developing a vitamin C deficiency, including:


  • smokers or people exposed to secondhand smoke.

  • Babies who are not breastfed by the mother.

  • Some individuals who suffer from certain diseases, including intestinal malabsorption.

Risks of Eating Too Much Vitamin C

 A healthy body can consume 200-250 milligrams per day of vitamin C. Excess amounts of vitamin C are excreted from the body through urine, as it is a water-soluble vitamin.

However, taking a large amount of vitamin C may lead to some risks, including:


  • diarrhea, nausea, cramps and other digestive diseases.

The formation of kidney stones, especially when taking high doses of vitamin C, up to 2000 mg per day or more.

  • Excess iron absorption. Taking high doses of vitamin C for a long time can exacerbate iron overload, which can lead to tissue damage.

  • The body can use greater amounts of vitamin C during times of illness, while recovering from some injuries or colds, or in conditions of increased oxidative stress such as smoking.

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