From orange juice at breakfast to cold and flu remedies, vitamin C is everywhere – but how much do you really know about this incredible antioxidant? Vitamin C plays many crucial roles throughout the body, from building collagen to protecting cells from damage. Let’s explore what makes vitamin C so crucial to a happy, healthy self, and how to ensure you’re meeting your body’s needs.
What is vitamin C?
Vitamin C is one of the most well-known vitamins and for good reason, this powerhouse is responsible for so many vital functions in the body. However, the body is unable to produce or store reserves of vitamin C. Vitamin C is a water-soluble vitamin means that it dissolves in water. Once it is carried to the tissues in the body they are not stored for a long period of time and need to be replenished regularly through diet. Any unused vitamin C is excreted through urine via our major detoxing organs – the liver and kidneys. In order to meet our body’s need for vitamin C, it should be consumed daily.
Key functions of vitamin C in the body
Antioxidant properties: Free radicals are unstable molecules which damage the body’s cells, contributing to health issues and signs of aging. Antioxidants are the molecules which neutralize these free radicals, inhibiting oxidation and protecting the body against cellular damage. Antioxidants are found in fruits, vegetables, and beans.
Collagen production: Vitamin C plays a key role in the maintenance and production of our collagen fibres. We’re not just talking lovely soft bouncy skin – collagen is used all over the body, there are many different types which each serve different purposes in the body. Collagen contributes to healthy bones and cartilage as well as ligaments and tendons, providing important structural support for the body, and protecting the internal organs.
Wound healing: Vital for wound healing, vitamin C contributes to the formation of new tissue through the synthesis of collagen. Collagen plays a key role in wound healing, essentially helping them knit together and contributing to all phases of the healing process.
Immune support: Vitamin C contributes to immune cell function, helps to regulate inflammation in the immune response, and as mentioned above has antioxidant properties which protect the body from free radicals and oxidative stress. In addition, it can aid regeneration of other antioxidants.
Iron absorption: Vitamin C facilitates the absorption of iron in the body which is why many people take both together.
How much vitamin C do you need?
Vitamin C Recommended Daily Allowances (RDA) vary widely. In the UK the recommendation is 40mg a day for adults which is the minimum needed to prevent a deficiency. In other countries the recommended daily allowance is much higher and this is because their goal is to achieve optimal health. If you have a varied diet it is reasonably easy to reach satisfactory levels of vitamin C.
Some individuals may require additional vitamin C in their diet. This includes smokers, who require an extra 35mg of vitamin C each day. Also, individuals under extreme stress, who are ill, who live a demanding lifestyle or who have conditions like ulcerative colitis (which impact how nutrients are absorbed) will require higher levels of vitamin C.
The best food sources for vitamin C
Everyone knows oranges are rich in vitamin C but you might be surprised to know that there are plenty of vegetables that also have high concentrations of this essential nutrient. This includes red peppers, broccoli, cauliflower, and even Brussels sprouts. You may also be surprised to learn that potatoes have a good amount of vitamin C in them. When it comes to fruit, citrus fruits have the highest concentrations but strawberries, kiwi, mango and pineapple are also great additions to help increase your intake.
Understandably, not everyone likes raw vegetables, but it’s worth bearing in mind that cooking does lower the vitamin C content of food because it is affected by heat. Boiling is the worst for this but stir-frying and steaming are good alternatives.
If you are looking for quick and easy ways to maximise your vitamin C intake then smoothies are a great place to start. You could also incorporate an additional vegetable dish with your evening meals compared to normal, and try to incorporate one or two sources of vitamin C with your lunch or breakfast.
Should you take a vitamin C supplement?
If you have a varied diet then you might not need to take vitamin C supplements however certain people may be unable to meet their needs through their diet alone. This includes but is not limited to:
- Individuals with poor diets.
- People who live very demanding lifestyles who burn through nutrients quicker than normal.
- People with a diagnosed vitamin C deficiency.
- Individuals with health conditions that impact nutrient absorption. For example, malabsorption syndrome, Crohn’s disease, ulcerative colitis, and other autoimmune diseases.
Although the majority of people take oral supplements, in some cases people may opt for a high dose vitamin C IV drip. These may be appropriate for individuals with health conditions that affect the amount of nutrients absorbed in the gut. Why? When the gut lining is compromised, a much smaller amount of vitamins are absorbed through it and it can be difficult to get enough orally – even with supplementation. IV drips bypass the gut completely because the nutrients are delivered via a cannula directly into the bloodstream. The body can immediately use the full amount of nutrients and vitamins where needed.
What does a vitamin C deficiency look like?
Symptoms of a vitamin C deficiency can be quite subtle and maybe confused with other conditions. For example, you may experience weakness, fatigue, pain and stiffness in the joints and muscles, and may even notice that you bruise easily. When the deficiency is more severe this is called scurvy and you may notice bleeding gums, wounds that heal poorly, and anaemia.
Your vitamin C levels
Ultimately when it comes down to it vitamin C is an important nutrient that you should take care to factor into your diet. If you are concerned that you are experiencing the symptoms of vitamin C deficiency it’s important that you seek advice from a medical professional whether that is your GP or a IV drip clinic.
