Vitamin C in Multivitamins

Vitamin C is present in multivitamins for its roles in immune function and helping maintain healthy bones, teeth, and skin.

• Collagen production. Vitamin C is needed for the production of collagen, a key component of connective tissue.
• Antioxidant activity. Vitamin C helps protect the body from oxidative stress.
• Immunity. Vitamin C’s antioxidant qualities are particularly important for proper immune cell function.

Overview

Vitamin C, also referred to as ascorbic acid, is an essential nutrient because unlike most animals, humans are not able to produce it. The vitamin is readily available in large quantities in citrus fruits, sweet red peppers, tomatoes, and many other fruits and vegetables.

Although scientific research has yet to validate the overwhelmingly popular belief that vitamin C is a great way to fight colds, is it known for having a wide range of critical biological functions related to the well-being of the skin, bones, teeth, heart, and immune system.

Its critical importance has led to the widespread enrichment and fortification of foods with vitamin C. The vitamin is also commonly sold as a dietary supplement and frequently added as a boost to drinks, juices, and multivitamin formulations.

Recommended Dietary Allowances (RDAs) for Vitamin C

Foods High in Vitamin C

How Vitamin C Supports General Health

Biomolecule synthesis

Vitamin C facilitates the synthesis of several core biomolecules¹:

• Collagen is central structural piece of connective tissue (ligaments, tendons, cartilage, bone) and plays a principal role in wound healing.²
• L-carnitine is an amino acid that converts fat into energy for the body. Beyond energy production, L-carnitine has been purported to boost testosterone levels and have nootropic effects.
• Neurotransmitters, including epinephrine, norepinephrine, and dopamine, require vitamin C for synthesis.

Antioxidant activity

As a potent antioxidant, vitamin C exerts a protective effect on proteins, carbohydrates, lipids, and nucleic acids (DNA and RNA) from harmful free radicals and other toxins.³ Furthermore, it’s antioxidant qualities are essential to the proper functioning of the immune system. In addition, vitamin C has been demonstrated to help regenerate other natural antioxidants, notably vitamin E.⁴

Vitamin C’s Benefits as a Multivitamin

Although deficiency in vitamin C is extremely rare today, especially due to food enrichment, one study suggests that its intake in the U.S. is still roughly 25% below the recommended daily requirement.⁵ As such, taking a multivitamin with vitamin C is a good way to make sure that your intake is sufficient to support its essential roles in tissue health, immunity, and more.

In addition, vitamin C supplementation may have additional benefits such as:

• Reduced risk of coronary problems⁶
• Shorter duration of colds, although it may not necessarily prevent them⁷

Multivitamin Dosage

• Multivitamins typically provide at least 60 mg doses of vitamin C.
• As much as 10 g (10,000 mg) of vitamin C per day may be taken with little risk of adverse side effects.