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By 2025 MediaNews Group, Inc. | Distributed by Tribune Content Agency, LLC.
Vitamin C is an essential nutrient known for its numerous health benefits. According to the Linus Pauling Institute at Oregon State University, it plays a crucial role in immune function, skin healing, and the health of the heart, brain, and bones. Named among the “top 10 micronutrients for aging well,” vitamin C continues to be a key area of research for understanding how food impacts human longevity.
The Legacy of Linus Pauling
Linus Pauling, a Nobel Prize-winning scientist and a pioneer in molecular biology, has had a lasting influence on the study of vitamin C. His work laid the foundation for biotechnology and inspired further research at Oregon State University. The Linus Pauling Institute, named in his honor, continues to explore the effects of various nutrients on health and aging.
Essential Daily Intake
Unlike most animals, humans cannot produce vitamin C naturally, making it necessary to obtain it from food or supplements. Vitamin C is a powerful antioxidant that helps protect cells from daily damage and oxidative stress. For smokers, the need for vitamin C is even greater due to the increased exposure to harmful toxins in cigarette smoke.
Current Recommended Daily Allowance (RDA) for vitamin C is:
- 90 mg per day for men
- 75 mg per day for women
- Higher intake for pregnant and breastfeeding women
However, experts at the Linus Pauling Institute suggest that a daily intake of 400 mg may be more beneficial for overall health.
Sources of Vitamin C
Vitamin C can be found in a variety of fruits and vegetables. Some of the best sources include:
- Citrus fruits (oranges, grapefruits)
- Strawberries
- Kiwifruit
- Sweet red peppers
- Broccoli
Since heat can destroy vitamin C, consuming these foods raw or minimally cooked is ideal.
Vitamin C and the Common Cold
Despite its widespread reputation as a cold remedy, research indicates that daily vitamin C intake does not prevent colds. However, taking vitamin C regularly before the onset of symptoms may shorten the duration of a cold. Once symptoms appear, additional supplementation does not seem to provide any benefit.
Food vs. Supplements
Vitamin C obtained from supplements is chemically identical to that found in food. Common supplement forms include ascorbic acid and sodium ascorbate, both of which provide the same health benefits.
Disclaimer
This article is for informational purposes only and is not intended as medical advice. Individuals should consult with a healthcare professional before making any significant changes to their diet or supplement routine.
