Guide To Vitamin C
Vitamin C is one of the nutrients that is essential to human health. Our guide to vitamin C will explain its vital role in the body, how much you need, what happens if you have a vitamin C deficiency, where to find vitamin C in your diet, what to do if your vitamin C levels need supplementing, and how to avoid exceeding the recommended amount.
What Is Vitamin C And What Does Vitamin C Do?
Also known as ascorbic acid, vitamin C is a nutrient with antioxidant properties that is essential to the functioning of the immune system, and therefore our ability to fight disease [1]. It also has a role to play in the production of collagen, the protein that helps give structure to skin, bones, cartilage, ligaments and tendons. This also means vitamin C contributes to wound healing. It even makes it easier for us to absorb iron, another vital nutrient. This is particularly important for those who may struggle with their iron levels (such as vegetarians and vegans).
How Much Vitamin C Do You Need In The UK
The appropriate daily amount of vitamin C will depend on various factors, such as your age, lifestyle and other medical conditions. If you are an average adult aged between 19 and 64, you will probably need around 40mg a day, according to official UK guidance (health bodies in other countries may have different recommendations) [2]. As humans cannot produce or store their own vitamin C, you will need to consume it on a daily basis, whether through your regular diet or with the help of supplements. Most food labels use 80mg as their reference amount.
Who May Need Extra Vitamin C Support
For most people, they will obtain the majority of the vitamin C that they need from what they eat and drink. Historically, scurvy (caused by an extreme vitamin C deficiency) was associated with sailors, as there was a lack of fresh fruit or veg onboard ships. Today, people who do not eat fruit and vegetables continue to struggle to obtain adequate vitamin C from their regular diet, as do people with other limitations on what/how much they eat (such as eating disorders, or nausea from chemotherapy) [3].
Smoking reduces how much vitamin C you absorb from food, and long-term alcohol or drug abuse can also cause problems. Babies, children and the elderly may all struggle with their vitamin C levels, even if eating relatively healthily, whilst people who are pregnant may need to increase their usual intake. If dietary vitamin C is inadequate, then it may be recommended that you take vitamin C supplements to ensure you do not develop a deficiency.
Signs And Risks Of Vitamin C Deficiency And Scurvy
In its early stages, vitamin C deficiency is marked by more generic symptoms, such as fatigue, joint and muscle aches, or changes in mood (such as increased irritability) and cognition. You may find that you are more susceptible to illness or take longer to heal from infection or injury. Left untreated, the deficiency could develop into full blown scurvy.
As well as the previous signs, scurvy is also characterised by bleeding problems, particularly around the gums, poor wound healing, increased bruising, red or blue spots on your skin, and bones that break more easily (because of the lack of collagen). It will become fatal if left untreated, but it is thankfully rare in the UK. It is also fairly easy to treat, as patients merely need to be given vitamin C until they have adequate levels again.
Food Sources Of Vitamin C In A UK Diet
Most vitamin C in the diet comes from fruit and vegetables. Citrus, such as oranges and lemons, has particularly high levels. Other particularly good sources include blackcurrants, berries, kiwis, peppers, potatoes, broccoli and leafy greens such as kale, cabbage and spinach. Some of these can easily be eaten as snacks between meals, leafy greens can be part of dinner, whether as the side to a roast or mixed into a curry or stir fry. It is important to note that cooking reduces vitamin C levels, so eat raw where possible, and steam rather than boil when not [4].
Choosing Vitamin C Supplements At GymSupplements.com If You Need Them
Most people do not need supplements to reach their required vitamin C levels. If you are advised by a doctor or dietician that supplements are necessary to ensure you meet your recommended daily intake, then the vitamin C guide indicates there are several options. You may find them in tablet, capsule, gummy or powder form, either on their own or with additives such as preservatives or flavourings. You need to think about dose size, cost and which you find most pleasant to consume, as well as any other dietary restrictions you may have, such as allergies, vegetarianism or veganism.
NHS guidance suggests that the maximum amount of vitamin C that you should ingest in one day is 1000mg. Less than this should not cause you any harm. More than this could cause issues such as flatulence, diarrhoea and stomach pains. Evidence is limited as to the benefits of vitamin C supplementation for people without a deficiency, but if you stay under the 1000mg threshold, you should be safe.
What does Vitamin C Do? Immunity, Skin and Exercise Recovery?
Your immune system is what protects you from disease and infection. Vitamin C supports a variety of different cellular processes involved in your immune responses, including the regulation of inflammation. Many people take vitamin C supplements when they feel run down, or if they have a minor illness such as a cold. As an antioxidant, vitamin C can also neutralise harmful free radicals and protect your cells from oxidative stress. This can reduce your risk of developing certain chronic conditions, from Alzheimer's to arthritis to cancer.
Another of vitamin C's roles, that of supporting skin health, also helps lower your risk of disease, as your skin is a barrier that protects you from infection. The collagen that is formed, in part because of your vitamin C consumption, makes your skin stronger and more supple. It will look better and have an improved texture. If you receive a cut or scrape, the collagen will help heal it. Similarly, collagen, and therefore vitamin C, are essential to the development of other connective tissue, such as tendons and ligaments, as well as bone.
This means that, in general, vitamin C can be a key part of maintaining good health, including supporting your recovery after a hard workout session (when small tears and repairs in tissue help muscle growth). It cannot do this on its own, however, but only in combination with other nutrients, including various vitamins and minerals. It is the combination of good lifestyle habits, such as a balanced diet and regular exercise, along with cutting back on harmful habits such as smoking, that ensures the greatest benefit from vitamin C and the most significant impact on your overall wellbeing.
Safe Vitamin C Dosage in the UK And When To Speak To A Professional
According to the NHS, the upper limit for daily vitamin C dosage in the UK should be 1000mg. Less than this and you should not experience any harmful side effects, more than this and you could experience gastrointestinal problems, including pain, nausea and flatulence. If you are planning to try vitamin C supplements, or you are concerned about your current intake, consult with a professional such as a doctor or dietician before deciding on any dose.
Professional advice is particularly important if you have other health conditions, especially kidney issues, or if you are taking any other medicine. It is also important if you take other supplements, as these may interact with each other in different ways, particularly at high doses. If you start experiencing any negative effects after trying vitamin C tablets, then seek medical guidance before continuing.
Guide To Vitamin C FAQs
How much vitamin C should I take each day if I already eat fruit and vegetables?
Assuming you are a healthy adult between the ages of 19 and 64, eating a balanced diet that includes plenty of fruit and vegetables (particularly citrus, berries, peppers and leafy greens), the NHS vitamin C guide recommends an average of 40mg vitamin C every day, though as long as you stay under 1000mg, you should be safe.
What are the first signs that I might not be getting enough vitamin C?
Early signs of vitamin C deficiency may be associated with a range of conditions and could be mistaken for more general ill health. These include tiredness and lack of energy, aches and pains in your legs, arms and joints, and irritability or other changes in mood, as well as problems with healing from wounds or illnesses.
Can high-dose vitamin C supplements boost my immune system or prevent colds?
One of the main roles of vitamin C in the body is to boost the immune system, supporting a range of the processes involved in how it reacts to illness or injury. This is why many people take it to try and avoid or mitigate the impact of colds. The actual effectiveness of vitamin C in treating colds, in particular, is still considered debatable, with mixed evidence, but vitamin C is good for helping you avoid or heal from illness generally, and in safe dosage levels, the supplements will not cause harm.
Is it better to get vitamin C from food or from supplements?
For most people, vitamin C supplements are unnecessary. They will obtain all they need from their diet, which also means they will be consuming other nutrients that are present in fruit and vegetables. If you have dietary restrictions or a medical condition preventing you from consuming dietary forms of vitamin C then yes, you do need supplements, as the body cannot synthesise or store this nutrient on its own. You will also need to consider if there are other nutrients that you need to supplement, and how these different supplements may interact.
