Vitamin C strengthens our immune system and protects us against infections. In addition, it plays an important role by increasing the absorption of iron in the body. It prevents scurvy disease and protects against possible cardiovascular diseases. In the score, susceptibility to infection, hysteria and depression are seen. Indirectly, vitamin C prevents them as well.

It also plays an important role in the production of collagen. C vitamin; It is a leading vitamin for bone development, healthy development of teeth, skin and joints, and healing of wounds. It also prevents the formation of cataracts by protecting the eyes against the sun. Studies suggest that people prone to allergies or inflammation should increase their vitamin C intake. Also, many studies prove that vitamin C levels are associated with total cholesterol and HDL. In one study, as the level of vitamin C in the blood increased, total cholesterol and TG decreased, while an increase in HDL was observed. Vitamin C levels are considerably reduced in individuals who smoke. Smokers need at least twice as much vitamin C as non-smokers.


Healthy individuals do not need to take vitamins in addition to foods. However, in situations that increase the need for vitamins or in cases where there is a deficiency, vitamin supplements should be used under the supervision of a doctor. Using vitamin supplements unconsciously will cause severe damage to the body rather than their benefits.

As much of everything is harmful, when vitamin C intake exceeds 2 grams, possible side effects begin to occur, such as diarrhea, vomiting, nausea, abdominal cramps, sleep disorders and headaches. Studies show that long-term and high-dose vitamin C use will cause the formation of kidney stones as it acidifies the urine. These effects occur when taken as a supplement, as well as intake with food. With foods, it is almost impossible to get enough vitamin C that can harm the body. The tolerable upper limit of vitamin C intake was determined as 2 grams. However, since the reference range to be taken varies according to age and gender, it should be used with the approval of the physician when used as a supplement.

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