Have you ever wondered why ascorbic acid is mentioned so often in discussions about a balanced diet? Perhaps you are more familiar with this term than vitamin C. But what exactly is ascorbic acid and is it really the same as vitamin C? In this article, you'll learn everything you need to know about ascorbic acid, including its daily recommended amount and its role for humans.
Is ascorbic acid and vitamin C the same thing?
Technically speaking, ascorbic acid is simply the chemical name for Vitamin C. It is one and the same substance, a water-soluble vitamin that is essential for a variety of vital functions in your body. So when we talk about ascorbic acid, we are talking about vitamin C - there is no difference in its chemical composition or its effect in the body.
Ascorbic acid is mainly found in fresh fruit and vegetables. Citrus fruits, peppers, blackcurrants, kiwis, strawberries and green leafy vegetables such as spinach and broccoli are particularly rich in this vitamin. These foods not only provide ascorbic acid, but also other important nutrients.
The daily requirement - how much ascorbic acid (vitamin C) is safe?
The recommended daily amount of vitamin C can vary depending on age, gender and life circumstances. The general recommendation is around 75 mg per day for adult women and around 90 mg per day for men (German Society for Nutrition, 2025). Smokers should take an additional 35 mg per day, as smoking reduces vitamin C levels in the body.
It is also important to note that the body can only absorb a certain amount of vitamin C at a time. A daily intake of up to 2000 mg is considered safe and harmless. However, amounts above this level can lead to side effects such as gastrointestinal disorders or kidney stones.
What is ascorbic acid (vitamin C) good for?
Immune support: Vitamin C is a powerful booster for the immune system. It helps to strengthen your defences and protect you from colds and other infections.
Antioxidant effect: As an antioxidant, ascorbic acid fights free radicals, protects cells and promotes overall cellular health, which is particularly important for slowing down the ageing process and preventing chronic diseases (Consumer advice centre, 2025).
Signs of ascorbic acid deficiency
Symptoms of ascorbic acid deficiency can include fatigue, muscle weakness, joint pain and poor wound healing. A severe deficiency can lead to scurvy, a disease characterised by bleeding gums, bleeding skin and brittle bones. Although such severe deficiencies are rare today, mild deficiencies can occur (MSD Manual - Vitamin C deficiency, 2025).
Signs of an ascorbic acid overdose
An overdose can lead to stomach problems, diarrhoea, nausea and, in extreme cases, kidney stones. These symptoms are typically only observed when taking very high doses of ascorbic acid preparations.
Your daily portion in one shot
Ascorbic acid, or simply vitamin C, is a vital nutrient that offers numerous benefits and should not be missing from your daily diet. With a balanced diet rich in vitamin C, you can easily ensure that you get the recommended amount. We know how important this vitamin is, which is why we have developed a shot that covers your daily portion of vitamin C without any artificially added vitamins:
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Photo leafy vegetables: Adobe Stock, Elenathewise, #18619463, Photo ascorbic acid: Adobe Stock, Yevheniia, #215688622, Photo vitamin C: Adobe Stock, tatyanarow, #491039283.
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