Vitamin C

• Vitamin C, also known as ascorbic acid, has several important functions. These include:

  • Helping to protect cells and keeping them healthy;

  • Maintaining healthy skin, blood vessels, bones and cartilage;

  • Helping with wound healing;

• Lack of vitamin C can lead to scurvy.

• Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens. 

• Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can break down the vitamin.

Getting enough vitamin C is important as it:

• Supports energy-yielding metabolism;

• Helps maintain psychological function;

• Supports the immune system;

• Helps maintain bones and cartilage;

• Improves skin appearance;

• Reduces tiredness and fatigue;

• Helps create vitamin E;

• Helps iron absorption;

• Is a potent antioxidant;

• Supports gum and teeth health;

• Supports overall skin health.

• Vitamin C deficiency is rare in developed countries but may occur with a limited diet that provides less than 10mg daily for one month or longer. The following are the most common signs of a deficiency:

  • Scurvy, the hallmark disease of severe vitamin C deficiency, displays symptoms resulting from loss of collagen that weakens connective tissues:

    • ​Skin spots caused by bleeding and bruising from broken blood vessels

    • Swelling or bleeding of gums, and eventual loss of teeth

    • Hair loss

  • Delayed healing of skin wounds

  • Fatigue, malaise

  • Iron-deficiency anemia due to decreased absorption of non-heme iron 

• Adults aged 19 to 64 need 40mg of vitamin C a day.

• Vitamin C cannot be stored in the body, so you need it in your diet every day.

• If you take vitamin C supplements, do not take too much as this could be harmful.

• Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm (NHS)