Vitamin C is one of the most widely-recognised nutrients, and was the first vitamin to be synthesised in a laboratory. It's required for hundreds of processes in the body but is best known for its role in immunity and its powerful antioxidant properties, helping protect cells from free-radical damage. Due to the body's increased expenditure of vitamin C during infections, it's especially important for immune function.
Vitamin C is essential for:
• Forming collagen
• Metabolic function
• Combating oxidative stress
• Wound healing & tissue repair
As an antioxidant, vitamin C may help protect against some forms of cancer and heart disease, support healthy cholesterol and blood pressure, air the production of haemoglobin and improve iron absorption. Regular supplementation may shorten the duration of colds.
Sources and daily requirements
As vitamin C is water-soluble, we need to obtain it daily. EFSA recommends 110mg daily for men and 95mg daily for women.
Good food sources include citrus fruits, berries tomatoes, peppers, leafy greens and potatoes (skin-on). Boiling, overcooking, light and prolonged storage can all deplete the vitamin C content of food. Fruit and vegetables frozen immediately after harvesting are likely to have a much higher vitamin C content than their "fresh" shop-bought counterparts which in some cases sit for days under bright lights.
Deficiency and scurvy
Severe deficiency can lead to scurvy, marked by fatigue painful joints, bleeding gums, easy bruising and slow wound healing.
Historically common among sailors, scurvy was prevented with citrus fruit long before vitamin C itself was identified. Today, those most at risk include people with restrictive diets, alcohol dependence, certain mental health conditions, the elderly and smokers.
Supplement forms and safety
Common supplement forms include ascorbic acid, sodium ascorbate and calcium ascorbate.
Doses above 1000mg/day may cause digestive upset and can interfere with the absorption of minerals such as selenium and copper.
People with kidney disease may need to limit their intake.
There are three vitamin C options in the Bio-Health range: Vitamin C with Bioflavonoids, Buffered Vitamin C and Vitamin C Crystals. If you're stuck for choice or just unsure which option is best for you, head to our Vitamin C comparison page and we'll spell out the differences for you.
Important note
This information is for guidance only and is not a substitute for professional medical advice. If you are pregnant, breastfeeding or taking medications, consult a qualified healthcare professional before making changes to your diet or supplements.
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