Somyia Chowdhury Shila
Ml-651(1032185631)
What is Vitamin
C
• Vitamin C (Ascorbic Acid) is a
water-soluble vitamin and a
potent antioxidant essential for
collagen synthesis, immune
function, and skin health.
• Humans cannot produce Vitamin
C and must obtain it from diet or
supplements.
• Natural Sources - Citrus fruits
(oranges, lemons) - Berries
(strawberries, acerola) - Bell
peppers, broccoli, kiwi
History
The earliest use of Vitamin C is attributed to the French explorer, Jacques
Cartier in 1536.93 At that time, many sailors and soldiers died of scurvy during
long voyages due to the lack of fresh fruits and vegetables. Cartier saved his
men by giving them tea made from the leaves of the arbor vitae tree, which was
later confirmed as a rich source of Vitamin C
Pharmacology :
The antiscorbutic effects of vit-c are well established along with its role in
collagen synthesis. Epidemiological studies point to a role for vitamin C in
heart disease and cancer. The Age Related Eye Disease Study (AREDS)
suggested a role for the vitamin in age-related macular degeneration and
Vitamin C serves as a cofactor for several enzymes. As an electron donor
throughout water-soluble tissues of the body, it is an important antioxidant
and is easily reduced back to its active form by glutathione. Recently the
RDA for vitamin C was raised to 75 mg for women and 90 mg for men."7
Some population groups such as the elderly, smokers, individuals with
periodontal disease and women who are pregnant or breast feeding may
have greater needs for vitamin C.
Surprising Sources
Some unexpected foods with decent Vitamin C:
Parsley (133 mg per 100g) – Add to salads or smoothies!
Thyme(160 mg per 100g) – A potent herb for immunity.
Kale (93 mg raw, 41 mg cooked) – A superfood duo (C +
K).
Mustard Spinac (130 mg) – Popular in Asian cuisine.
Key Tips for Maximizing Vitamin C Intake
✅ Eat raw or lightly cooked – Heat destroys Vitamin C.
✅ Pair with iron-rich foods (like spinach + lemon) for
better absorption.
✅ Store properly – Light and air degrade Vitamin C
(keep fruits whole until eating).
✅ Diversify sources– Mix fruits & veggies for full
antioxidant benefits.
1. Immune System Support .
Enhances white blood cell function
and reduces infection risk.
Shortens cold & flu duration .
2. Collagen Production.
Essential for skin elasticity, wound
healing, and joint health .
Prevents wrinkles and sagging skin
3. Antioxidant Protection
Key Benefits Neutralizes free radicals , reducing
oxidative stress.
of Vitamin C Protects against UV damage and
pollution.
4. Heart Health
Lowers blood pressure and
improves blood vessel function .
Reduces LDL cholesterol oxidation.
5. Brain Health
Supports neurotransmitter synthesis
(e.g., serotonin).
May reduce risk of cognitive decline
.
• How It Fights Aging:
Vitamin C for Anti- ✅ Boosts Collagen → Firmer,
Aging younger-looking skin.
✅ Reduces Wrinkles by protecting
against sun damage.
✅ Fades Hyperpigmentation
(brightens skin tone).
✅ Repairs DNA damage from UV
exposure.
• Scientific Evidence:
Studies show topical & oral
Vitamin C improves skin
hydration and elasticity.
High intake linked to lower
risk of skin aging (American
Journal of Clinical Nutrition).
Recommended Anti-
Aging Dosage
Daily Intake:
General Health: 75–90 mg/day (RDA).
Anti-Aging & Skin Benefits:500–1000
mg/day (split into 2 doses for better
absorption).
Higher Doses (1,000–2,000 mg/day) may be
used for **intensive antioxidant support
(consult a doctor).
Best Forms for Absorption:
Liposomal Vitamin C (better bioavailability).
Ester-C (gentler on the stomach).
⚠️Caution: Doses >2,000 mg/day may cause
diarrhea or kidney stones in some individuals.
Vitamin c serum
What is Vitamin C Serum?
A topical formulation containing
L-ascorbic acid (pure Vitamin C)
or derivatives (e.g., sodium
ascorbyl phosphate).
Best in 10–20% concentrations
for effectiveness without
irritation.
Often combined with vitamin E,
ferulic acid, or hyaluronic acid
for stability and enhanced
benefits.
How to Use Vitamin C Serum
Step-by-Step Routine:
Cleanse – Wash face with a gentle cleanser.
Apply Vitamin C Serum – Use 2–3 drops in the morning.
Moisturize Lock in hydration with a moisturizer.
Sunscreen (MUST!) Vitamin C increases sun sensitivity.
Frequency:
Start with every other day → Build up to daily use (if no
irritation).
Best applied in the morning (to protect against daytime free
radicals).
Synergy with Fish Oil & Resveratrol
Fish Oil (Omega-3s) + Vitamin C
Combined Effect:
Fish oil reduces inflammation , Vitamin C boosts antioxidant defense .
Together, they enhance skin hydration and reduce wrinkles.
Recommended Dose: 1,000–2,000 mg Omega-3 (EPA/DHA) daily +
500–1,000 mg Vitamin C.
Resveratrol + Vitamin C
Resveratrol (found in red wine, grapes) is a powerful anti-aging
antioxidant.
Combined Effect:
Resveratrol activates longevity genes (SIRT1), Vitamin C repairs skin damage.
Boosts collagen and UV protection.
Recommended Dose: 100–500 mg Resveratrol + 500–1,000 mg
Vitamin C daily.
