All You Need to Know About Ascorbic Acid: Benefits, Sources and Uses

Ascorbic Acid: The Benefits and Risks for Your Health

Ascorbic acid, also known as vitamin C, is a vital nutrient that plays an important role in immune function and overall health. It is found in various foods, including citrus fruits, strawberries, kiwi, and peppers, and is also available in supplement form. While adequate intake of ascorbic acid is essential for good health, excessive consumption can lead to negative health outcomes.


Ascorbic acid is an antioxidant that helps protect cells from damage caused by free radicals. It also helps in the synthesis of collagen, a protein that is critical for the health of skin, ligaments, tendons, and bones. Additionally, ascorbic acid is an essential nutrient for the immune system, as it helps to increase the production of white blood cells that fight infection.

Studies suggest that consuming ascorbic acid may reduce the risk of chronic diseases, such as heart disease and cancer. Research also indicates that ascorbic acid may improve mood and reduce the symptoms of depression.


As previously mentioned, ascorbic acid can be found in a variety of foods, particularly fruits and vegetables. Some of the best sources of ascorbic acid include:

– Oranges
– Strawberries
– Grapefruits
– Cruciferous vegetables, such as broccoli and Brussels sprouts
– Red and green peppers

It’s important to note that ascorbic acid can be destroyed by heat, so it is best to consume fruits and vegetables raw, or lightly steamed or sautéed.


Supplements are a convenient way to increase your ascorbic acid intake, particularly if you struggle to consume enough vitamin C-rich foods in your diet. Ascorbic acid supplements come in various forms, including capsules, tablets, and powders.

It’s important to note that excessive intake of ascorbic acid supplements can lead to negative health outcomes. Consuming more than 2,000mg of ascorbic acid per day can cause nausea, diarrhea, and stomach cramps. Additionally, long-term excessive intake may lead to the development of kidney stones.


Ascorbic acid plays a vital role in overall health and well-being. However, it is important to balance intake through a healthy diet and appropriate supplementation. If you are considering an ascorbic acid supplement, it’s essential to speak with your healthcare provider first, to prevent potential negative health outcomes.

Similar Posts