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Vitamin C, which is also known as ascorbic acid, cannot be made within the body. It is a water soluble vitamin that cannot be stored within your body. This means to keep your levels sufficient and to help maintain overall health, it needs to be consumed on a daily basis.

It falls under the category of essential nutrients. This is because it is essential for normal physiological function within your body, but the body cannot produce it. Health, growth, and disease prevention are all dependent on essential nutrients, such as vitamin C.

Vitamin C rich foods

While you may think of oranges when it comes to Vitamin C, this nutrient can actually be found in loads of fruits and vegetables. Check out the list below for some foods that are high in Vitamin C and think about how you could add these to your diet!

Foods that contain Vitamin C:

Vitamin C supplements

You can consume the recommended dietary allowance of vitamin c through foods, such as those mentioned above. However, people also look to vitamin C supplements to boost their intake or if they are lacking enough naturally through their diet.

Not sure where to start? We try to make it easy for you, providing our vitamin C ***LINK** and rutin supplements with the optimal dosage of Vitamin C. It is combined with the rutin, to support absorbtion of the vitamin c into your body.

Taking a dietary supplement is not a substitute for a balanced diet and we advise that you consult your Doctor before taking supplements.

Vitamin c intake

The recommended daily amount of vitamin C for adults is:

- For men: 90 mg)

- For women: 75 mg

- For pregnant women: 120 mg

Smokers need about 35 mg more vitamin C than nonsmokers. People who are under stress, have an infection, or are recovering from surgery may also need more vitamin C.

Daily Vitamin C requirements can also be affected by other factors such as:

- Alcohol consumption

- Certain medications

- Exposure to air pollution

- Exposure to secondhand smoke

If you think you may need to take a Vitamin C supplement, talk to your doctor or registered dietitian first. Vitamin C supplements can interact with other medications you are taking and too much Vitamin C can be harmful.

Vitamin C and immunity

Vitamin C is commonly associated with immunity, and for good reason. I still remember when I was at school being told to drink a carton of orange juice when I had a common cold- now I realise it was to give me a boost of Vitamin C levels. Studies of Vitamin C supplements have shown they reduce the symptoms and severity of a cold. They also have shown to reduce the duration of the cold.

Why is Vitamin C linked with immunity? Vitamin C is integral to many parts of the immune system, specifically in the functioning of immune cells. A vitamin C deficiency can weaken the immune system and increase the chances of infection.

Ascorbic acid

Ascorbic Acid and Vitamin C are the same thing. In turn, ascorbic acid is made up of many minerals salts, such as sodium ascorbate.

Vitamin C has many benefits for the human body. It helps to:

- Boost the immune system

- Help the body absorb iron

- Promote wound healing

- Prevent scurvy

Vitamin C and skin health

Why do you often see vitamin c in skin products? This is because of the role that vitamin c plays in skin health and collagen synthesis. Vitamin C is necessary for the body to produce collagen. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons.

Wound healing is also affected by whether you have enough vitamin c in your body. Research suggests that supplemental vitamin c can improve wound healing drastically, due to its role in collagen production.

Antioxidant properties

Vitamin C is a powerful antioxidant. Antioxidant is a term we often hear, but what does it mean? When the body detects free radicals, an antioxidant donates an electron and neutralises the free radical, reducing its ability to damage the body.

Consuming more vitamin C, studies show, can increase your antioxidant levels significantly. As a result, it supports your body to fight oxidative stress and support immune function.

How much vitamin C is too much?

The NHS states that taking too much vitamin c, more than 1000mg per day, can lead to:

The tolerable upper intake levels of vitamin c supplements are 2000mg a day. However, it can be excessive vitamin c levels for your body to absorb. As a result, parts of the vitamin c dose is excreted from your body as it cannot be absorbed.

Vitamin c deficiency