E300

Ascorbic Acid (Vitamin C)

Natural Antioxidant & Essential Nutrient

What is E300 (Ascorbic Acid)?

E300, known as Ascorbic Acid or simply Vitamin C, is a water-soluble vitamin and powerful antioxidant used to preserve food and prevent browning.

Why it's used in food:

• Prevents oxidation – stops fruits and vegetables from turning brown
• Antioxidant – protects nutrients, colours, and flavours from degradation
• Preserves freshness – extends shelf life naturally
• Enhances iron absorption – improves bioavailability of iron in foods
• Fortification – adds nutritional value to products
• Blocks nitrosamine formation – prevents carcinogenic compounds forming in cured meats

E300 is essential for human health. Unlike most animals, humans cannot produce vitamin C and must get it from diet. The UK recommended daily intake is 40mg for adults (though many health experts recommend 100-200mg).

Where is E300 Found?

E300 is one of the most widely used food additives, found in thousands of products:

Common Foods Containing E300:

• Fruit juices and drinks – prevents browning and oxidation
• Processed fruits – canned fruits, dried fruits, fruit salads
• Bread and baked goods – improves dough quality and shelf life
• Breakfast cereals – added for fortification (nutritional benefit)
• Processed meats – bacon, ham, sausages (blocks cancer-causing nitrosamines)
• Beer and wine – prevents oxidation and off-flavours
• Soft drinks and cordials – antioxidant and preservative
• Frozen vegetables – maintains colour and nutrients
• Jams and preserves – prevents browning and spoilage
• Baby foods – nutritional fortification
• Vitamin supplements – as the active ingredient
• Crisps and snacks – prevents rancidity in fats

Naturally High in Vitamin C (E300):

These foods contain high levels of natural E300:

• Oranges, lemons, limes, grapefruit (50-80mg per 100g)
• Strawberries, kiwi fruit (60-90mg per 100g)
• Bell peppers (especially red) (120-200mg per 100g)
• Broccoli, Brussels sprouts (80-100mg per 100g)
• Blackcurrants (180mg per 100g – very high)
• Tomatoes (15-25mg per 100g)

Health Benefits of E300

Unlike most E-numbers, E300 is actively beneficial to health:

1. Essential Nutrient

Vitamin C is essential for survival. Without it, you develop scurvy (a potentially fatal disease). Key roles:

• Collagen production – for healthy skin, bones, blood vessels, and connective tissue
• Immune function – supports white blood cells and antibody production
• Wound healing – necessary for tissue repair
• Antioxidant protection – neutralizes free radicals that damage cells

2. Powerful Antioxidant

E300 protects cells from oxidative damage:

• Neutralizes harmful free radicals
• May reduce risk of chronic diseases (heart disease, cancer)
• Protects eye health (may slow age-related macular degeneration)
• Supports brain health and may reduce dementia risk

3. Enhances Iron Absorption

Vitamin C significantly improves iron absorption from plant-based foods:

• Converts iron into a more absorbable form
• Especially important for vegetarians and vegans
• Can double or triple iron absorption when consumed together

4. Blocks Nitrosamine Formation (Cancer Protection)

This is why E300 is added to processed meats like bacon and ham:

• Nitrites (E250) in cured meats can form nitrosamines (carcinogenic compounds)
• Vitamin C blocks this conversion, reducing cancer risk
• Studies show vitamin C-rich foods alongside processed meats lower cancer risk

5. Immune Support

Vitamin C supports immune function:

• Shortens duration and severity of colds (modest effect)
• Supports production of white blood cells
• Helps antibodies function properly

Is E300 Safe?

Yes, E300 is completely safe – in fact, it's one of the safest substances you can consume.

✅ Safety Profile:

• No toxic dose – excess vitamin C is simply excreted in urine (water-soluble)
• No cancer risk – in fact, it reduces cancer risk
• No allergic reactions – virtually no one is allergic to vitamin C
• Safe for children, pregnant women, elderly – recommended for everyone
• Long history of safe use – consumed by humans for millions of years (in food)

Potential Side Effects (Only at Very High Doses)

E300 is safe at typical food additive levels, but very high supplemental doses (>2,000mg/day) can cause:

• Digestive upset – diarrhoea, nausea, stomach cramps (usually >2,000mg)
• Kidney stones – rare, only in people with history of kidney stones taking mega-doses (>3,000mg daily)

Context: A typical food product contains 10-100mg of added E300. You'd need to consume 20-200 products to reach concerning levels. This doesn't happen in normal consumption.

UK Recommended Intake:

• Adults: 40mg per day (minimum to prevent scurvy)
• Optimal intake: 100-200mg per day (according to many nutritionists)
• Upper safe limit: 1,000mg per day (UK) / 2,000mg (EU/US)

Regulatory Status

E300 is approved worldwide with no restrictions:

United Kingdom & European Union

• Approved for unlimited use in nearly all foods
• No Acceptable Daily Intake (ADI) set – considered so safe no limit is needed
• Can be labelled as "E300", "Ascorbic Acid", or "Vitamin C"
• Widely used for fortification to improve nutritional value

United States

• Approved by the FDA as "Generally Recognized As Safe" (GRAS)
• No usage restrictions
• Often added to foods for both preservation and nutritional fortification

Australia, New Zealand, Canada

• Approved with no restrictions
• Considered a safe and beneficial additive

Natural vs. Synthetic E300

Many people wonder if synthetic E300 is inferior to natural vitamin C. The answer: they're identical.

Chemical Structure

• Natural vitamin C (from oranges): C₆H₈O₆
• Synthetic E300: C₆H₈O₆
• Result: Molecularly identical – your body processes them the same way

How Synthetic E300 is Made

Most commercial vitamin C is made using the Reichstein process:

• Starts with glucose (from corn or wheat)
• Fermented with bacteria to convert to ascorbic acid
• Purified to pharmaceutical-grade vitamin C
• Used in supplements and food additives

Are Natural Sources Better?

Some argue natural sources contain additional beneficial compounds (bioflavonoids, phytonutrients). While true, the vitamin C itself is identical. Benefits of natural sources:

• Contain fibre, bioflavonoids, and other nutrients
• More balanced nutrition overall

Bottom line: Eat plenty of fruits and vegetables for overall health, but don't fear E300 in foods – it's the exact same compound.

Why E300 is Added to Bacon and Ham

You might wonder why vitamin C is added to processed meats like bacon, ham, and sausages. The answer: cancer prevention.

The problem:

• Processed meats contain sodium nitrite (E250) to prevent botulism
• Nitrites can form nitrosamines (carcinogenic compounds) during cooking
• Nitrosamines are linked to bowel and stomach cancer

The solution:

• Adding vitamin C (E300) or sodium ascorbate (E301) to cured meats
• Vitamin C blocks nitrosamine formation by up to 90%
• UK/EU regulations now encourage or require ascorbic acid in nitrite-cured products

Result: E300 makes processed meats safer. If you eat bacon or ham, look for products listing E300/E301 – it's protecting you.

The Bottom Line

E300 (Ascorbic Acid / Vitamin C) is one of the safest and most beneficial additives in food.

Key takeaways:

• ✅ Identical to natural vitamin C – molecularly the same compound
• ✅ Essential nutrient – your body needs 40-200mg daily
• ✅ Powerful antioxidant – protects cells from damage
• ✅ Boosts iron absorption – especially important for vegetarians
• ✅ Blocks cancer-causing nitrosamines in processed meats
• ✅ No toxicity concerns – excess is excreted harmlessly
• ✅ Approved worldwide with no restrictions
• ✅ Safe for everyone – children, pregnant women, elderly
• ✅ May reduce disease risk – heart disease, cancer, eye disease

Our recommendation: E300 is not only safe – it's beneficial. Don't avoid products because they contain E300. In fact, its presence often makes foods healthier (e.g., blocking nitrosamines in bacon). Focus on getting enough vitamin C from diet – whether from E300 or natural sources, your body doesn't know the difference.

Last updated: February 2026