What are the benefits of vitamin C
Discover what you need to know about vitamin C - what it does, where to get and how much is recommended each day.
What is vitamin C?
Like many other vitamins, Vitamin C is a water-soluble vitamin naturally found in foods. Vitamin C is unable to be stored or synthesised by the human body so it is an essential dietary nutrient.
What is it good for?
Most of us might be aware how vitamin C can support the immune system, especially when it comes to reducing infection and the common cold. Did you know that vitamin C supplementation may reduce the occurrence and the length of a cold?
A guide to 7 of our favourite picks for cold & flu relief
Are you looking for guidance to prevent the common cold & flu this sniffle season? Read our guide on 7 of the best products to help prevent a cold and provide symptom relief.
Did you also know the other important roles vitamin C plays within the body?
Vitamin C helps iron absorption; when consumed alongside iron, food sources of vitamin C or supplements may lead to increased absorption.
When it comes to skin health, vitamin C is an essential nutrient for the biosynthesis of collagen, soft tissue and wound healing.
There is some promising research regarding vitamin C’s effect on adrenal function and stress reactivity in regulating cortisol output and supporting the stress response.
Vitamin C foods
Vitamin C is widely found in fruits and vegetables; that’s why it’s so important to eat the rainbow of fresh fruit and vegetables daily! Fruits such as blackcurrants, guava, citrus, and kiwi fruit are rich sources of vitamin C, while vegetable sources include broccoli, sprouts, capsicum, and tomatoes.
Did you know that just 1 fresh orange daily will provide the recommended intake of vitamin C for most adults? Consider adding an orange to your lunch box tomorrow!
How much vitamin C do you need?
The recommended daily intake of vitamin C for adults is 45mg/day. For adolescents between eight and 18 years old the recommended daily intake is 40mg/day, and for children under eight years old, it is 35mg/day.
Vitamin C intake requirements are increased during pregnancy and breastfeeding; 60mg/day and 85mg/day, respectively.
Are you at risk of vitamin C deficiency?
Scurvy which can affect the skin, gums and general health overall is a condition caused by vitamin C deficiency. Though, given the abundance of vitamin C in the food we consume, deficiency and thus scurvy is quite rare in developed countries.
Health: HL: What are the benefits of vitamin C: Tile Carousel 1
While a vitamin C deficiency is quite rare, that doesn’t necessarily mean that inadequate intake isn’t of concern. Due to the increased oxidative stress in cigarette smokers, vitamin C status in such individuals is lower. While a healthy, varied diet inclusive of fruits and vegetables will likely be enough to meet the vitamin C recommended daily intake, people who have a limited diet void of essential nutrients, or those with malabsorption issues may be at a higher risk of not obtaining sufficient vitamin C.
Health: HL: What are the benefits of vitamin C: Tile Carousel 2
If considering vitamin C supplementation always read the label and follow the directions for use. This article contains information and advice of general nature only. You should always consult with your medical professional for health and wellness advice specific to your personal circumstances
Related:
- How do vitamins support your immune system?
- What are B vitamins and why are they important?
- The A to Z of supplements
Reviewed by the healthylife Advisory Board June 2022
Related reads
The A to Z of supplements
The world of supplements can be tricky to navigate. To help, we’ve prepared a simple guide to key vitamins, minerals and food supplements in this easy-to-read, A-Z (well, almost, X is hard OK?!) list.
What are B vitamins and why are they important?
Did you know that there are over 8 different B vitamins that play a vital role in human health? Let’s dive into each one in more detail and discover what you need to know about B vitamins and their role in human health.
What you need to know about zinc
Zinc; it’s an important nutrient needed for so many bodily functions. Would you know if you were low in zinc? It’s important to discover why zinc is essential and how to ensure you are getting enough.
Are immune support supplements helpful?
Vitamins may play a role in supporting the immune system. Here’s what you need to know about them.
Why you keep getting sick and what you can do about it
Why do you keep getting sick? And what can you do to support a healthy immune system? We spoke to Dr Jill Gamberg, GP, for some tips.
Your guide to iron supplements
Discover the importance of iron, deficiency signs, and get the need-to-know about iron supplementation.
5 immune supporting habits to help you bounce back
Our top 5 expert-back tips to support your body when illness strikes and help you recover.
How does Vitamin D affect the immune system?
Not getting enough sun? You could be missing out on some vital vitamin D. Discover what this vitamin does for your health and your immunity in our new article.
Support your immune system with these immunity juices
Can you really sip your way to better health? Studies show that blitzing up fruit and veggies may provide nutrients to support the immune system. Find out how and bookmark these tasty recipes to try at home today.
Running on empty? Check your iron levels
Iron deficiency is the most common nutrient deficiency and is something that women especially are prone to. Learn why and get easy ways to increase iron.