Vitamin C. What are the benefits for our health. Positives and negatives

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays several important roles in the body. It offers numerous health benefits, but excessive intake can lead to some negatives as well. Here’s an overview of the positives and negatives of vitamin C for our health:


  1. Antioxidant Properties: Vitamin C is a potent antioxidant that helps protect cells from damage caused by free radicals. This can reduce the risk of chronic diseases and slow down the aging process.
  2. Boosts Immunity: Vitamin C is well-known for its role in supporting the immune system. It helps stimulate the production of white blood cells and enhances the body’s ability to fight off infections.
  3. Collagen Production: Vitamin C is essential for the synthesis of collagen, a protein that supports the structure of skin, blood vessels, bones, and other connective tissues. This promotes wound healing and maintains healthy skin.
  4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based sources, such as spinach and beans. This can help prevent iron-deficiency anemia.
  5. Heart Health: Some research suggests that vitamin C may have a positive impact on heart health by reducing the risk of heart disease. It may lower blood pressure and improve blood vessel function.
  6. Eye Health: Vitamin C may reduce the risk of age-related macular degeneration, a common cause of vision loss in older adults.
  7. Reduces Common Cold Duration: While vitamin C may not prevent the common cold, it may help reduce the duration and severity of symptoms in some cases.


  1. Gastrointestinal Upset: High doses of vitamin C, typically above 2,000 milligrams per day, can lead to stomach upset, diarrhea, and other digestive issues. This is often referred to as “vitamin C toxicity.”
  2. Kidney Stones: Excessive vitamin C intake, particularly in the form of supplements, may increase the risk of kidney stone formation in individuals predisposed to this condition.
  3. Interference with Medications: High doses of vitamin C can interfere with the effectiveness of certain medications, such as blood-thinning drugs.
  4. Dental Health: Consuming acidic vitamin C supplements, especially in chewable or effervescent form, can contribute to tooth enamel erosion and dental problems.
  5. Limited Benefit for Some Health Conditions: While vitamin C has many benefits, it may not be a cure-all for certain health conditions, and its effectiveness can vary from person to person.

In general, vitamin C is an essential nutrient with numerous health benefits, and it is important to include it in your diet through a variety of fruits and vegetables. However, taking excessive vitamin C supplements without a medical need may lead to negative side effects. It’s best to get your nutrients from a balanced diet whenever possible, and consult with a healthcare professional before taking high-dose vitamin C supplements.