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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​

6 recipes containing this substance

Ginger Yogurt and Blueberries

An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.

Turmeric Lentil Dahl

Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production

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

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

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

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Strawberries

Polyphenol-rich berries supporting cognitive function

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Biological Mechanisms and Implications​

Biological TargetTherapeutic AreasMechanism of Action
Hormonal ResponseSupports norepinephrine synthesis as cofactor
InflammationAntioxidant properties; supports anti-inflammatory effects
Neurochemical BalanceSupports norepinephrine synthesis; transported in brain via SVCT2
Oxidative StressKey water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Stress Response—

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