Vitamin C (Ascorbate)
Overview
Vitamin C, also known as ascorbate, is a water-soluble vitamin that functions as a key antioxidant in the body. It works within antioxidant networks alongside vitamin E, CoQ10, and polyphenols, with these compounds regenerating each other to maintain antioxidant capacity. Vitamin C is essential for the synthesis of norepinephrine, serving as a cofactor in the conversion of dopamine to norepinephrine, which supports attention, arousal, and executive function. In the brain, vitamin C is actively transported via SVCT2 transporters to maintain adequate levels. Vitamin C also enhances the absorption of non-heme iron from plant sources when consumed together.
Recipes
14 recipes containing this substance
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil
Roast Duck Breast with Berry Sauce
A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil
Saffron Roast Potatoes
Crisp roast potatoes finished with saffron-infused olive oil, designed to maximise colour, flavour and texture while remaining adaptable to many main dishes.
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Foods
26 foods containing this substance
Apples
Pectin fiber, quercetin, and food matrix effects on insulin response
Bell Peppers
High vitamin C for iron absorption and norepinephrine support
Berries
General category of berry fruits rich in polyphenols
Black Goji
C3G anthocyanins for heavy metal chelation and neuroprotection
Blueberries
Polyphenol-rich berries supporting cognitive function and antioxidant networks
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Brussels Sprouts
Sulfur compounds for glutathione synthesis
Cabbage
Base for sauerkraut; fiber and vitamin C
Cauliflower
Cruciferous vegetable with fiber and B vitamins
Cherries
General cherry information; see tart cherry for sleep support
Citrus Fruits
General category of citrus fruits high in vitamin C
Cooled Potatoes
Resistant starch formation through retrogradation for gut health
Cranberries
Polyphenols and resveratrol for microbiome and mitochondrial support
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Lemon
Vitamin C for iron absorption enhancement and pH adjustment
Onions
Inulin prebiotic, quercetin, and glutathione precursors
Oranges
Vitamin C for iron absorption enhancement
Parsley
Reduces harmful cholesterol oxidation products when added to cooking
Pomegranates
Ellagitannins for urolithin A production and polyphenol support
Potatoes
Starchy vegetable providing resistant starch when cooled
Purple Potatoes
Anthocyanins (C3G) for heavy metal chelation and neuroprotection
Raspberries
Polyphenol-rich berries with fiber
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Strawberries
Polyphenol-rich berries supporting cognitive function
Tart Cherry
Natural melatonin source for sleep support
Tomatoes
Lycopene, vitamin C, and food matrix effects on absorption
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Inflammation & Oxidative Stress | Antioxidant properties; supports anti-inflammatory effects | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Supports stress response through antioxidant and neurochemical effects | |
| Neurotransmitter Regulation | Supports norepinephrine synthesis; transported in brain via SVCT2 |
References
- Vitamin C works within antioxidant networks with vitamin E, CoQ10, and polyphenols, with these compounds regenerating each other in vivo Packer et al. 1997
- Spacing tea/coffee from iron-rich plant meals or adding vitamin C improves iron uptake; SVCT2 maintains brain ascorbate
- Vitamin C supports norepinephrine synthesis as a cofactor, supporting attention, arousal, and executive modulation