Vitamin
Vitamin C
Vitamin C helps protect cells, supports the immune system, and is needed to make collagen for healthy skin, blood vessels and wound healing. Severe lack causes scurvy.
What it is
Vitamin C is a water-soluble vitamin and antioxidant that the body cannot store for long, so a regular intake is needed.
What it does
It helps make collagen (important for skin, blood vessels and healing), supports the immune system, helps absorb iron from plant foods, and protects cells as an antioxidant.
Good sources
Fruit and vegetables — especially citrus fruits, berries, peppers, broccoli, potatoes and tomatoes.
Deficiency and who is at risk
A diet very low in fruit and vegetables can cause deficiency; severe, prolonged lack causes scurvy, with tiredness, bleeding gums and poor healing. This is uncommon with a normal varied diet.
Balance
Can you have too much?
Very high supplement doses can cause stomach upset and diarrhoea, but excess is generally passed in the urine.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Vitamin C: frequently asked questions
Does vitamin C prevent colds?
Regular vitamin C does not reliably prevent colds for most people, though it may slightly shorten them. A balanced diet usually provides enough.
Related
More on vitamins and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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