Vitamin C (ascorbic acid) is probably one of the most highly publicized vitamins. Although that being the case, it's probably the least understood of all the vitamins. Tons of research has gone into the importance of vitamin C and many articles have been written. There are also plenty of supplements sold online and in stores. How can we determine which supplement is the best?

Before we take a look at the supplements itself, let's see why Vitamin C is so important.

Vitamin C is important to all animals, including humans, because it is vital to the production of collagen. Vitamin C is also important because it helps protect the fat-soluble vitamin A and vitamin E as well as fatty acids from oxidation. Vitamin C prevents and cures the disease scurvy, and can be beneficial in the treatment of iron deficiency anemia.

Collagen is the most ubiquitous substance in the body because it is the most abundant of the fibers contained in connective tissue. Connective tissue gives our body form and supports our organs. Collagen is everywhere in the body, and vitamin C plays a role in the formation of collagen.

When collagen is produced, there is a complex series of events, some occurring inside of the cell, and some outside of the cell. Vitamin C is active inside of the cell, where it hydroxylates (adds hydrogen and oxygen) to two amino acids: proline and lysine. This helps form a precursor molecule called procollagen that is later packaged and modified into collagen outside of the cell. Without vitamin C, collagen formation is disrupted, causing a wide variety of problems throughout the body.

A deficiency of vitamin C causes the disease scurvy. Scurvy is rarely seen today except in alcoholics who receive their entire calorie intake from alcohol. Scurvy causes bleeding and inflamed gums, loose teeth, poor wound healing (purplish spots called petechiae), easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Foods rich in vitamin C include fruits and vegetables such as oranges, grapefruit, broccoli, spinach, tomatoes, potatoes, strawberries, and sweet red peppers. Vitamin C is easily damaged during the food preparation stage, such as during chopping, exposure to air, cooking, boiling, and being submerged in water. The amount of Vitamin C is high enough in most foods that the quantity that remains after processing is usually more than enough for a daily supply.

The recommended dietary allowance (RDA) of vitamin C is 60 to 90 milligrams per day. Men should consume more vitamin C than women and individuals who smoke cigarettes are encouraged to consume 35 more mg of vitamin C than average adults. This is due to the fact that smoking depletes vitamin C levels in the body and is a catalyst for biological processes which damage cells. As little as 5-7 mg a day will prevent scurvy, and the average American gets about 72 mg a day.

Vitamin C is an important part of a healthy diet. It is not a miracle drug, and may cause harm if taken in extreme excess. A well-balanced, varied diet will ensure that you receive more than enough vitamin C to prevent scurvy and other potential health problems.

One way an individual can up their intake of vitamin C is through the consumption of vitamin C supplements.

Most pharmaceutical companies claim that all supplements are the same. I believe there is a difference between many supplements.