Vitamin C

Vitamin C, also known as ascorbic acid, is an essential vitamin. This means that your body cannot produce it or store it and so you need to find enough vitamin C food sources each day or, if you cannot get enough in your diet, take an additional supplement.

This water-soluble vitamin is found in fruit, such as lemons, oranges, kiwi and strawberries as well as in vegetables, including peppers, kale and spinach.

Vitamin C is vital for our bodies. It helps to protect our cells and keep them healthy and functioning properly. 

It also helps us to maintain healthy bones, skin, blood vessels and cartilage.

A lack of vitamin C can lead to fatigue, poor skin, weak bones, bleeding gums and low immunity, so you will get sick more easily. A severe vitamin C deficiency can cause scurvy, although this is rare.

If you are concerned that you may not be getting enough vitamin C in your diet, vitamin C tablets are a simple solution to topping up your supplies.

A wide variety of vitamin C supplements are available, including vitamin C capsules, effervescent tablets and even vitamin C powder, which can be mixed into water or juice. 

Powders and effervescent tablets are usually flavoured to make them more palatable and so these are ideal for those people who find it hard to swallow tablets or find that they leave an unpleasant, lasting taste.

All of these vitamin forms are effective - the best vitamin C is the one that you find easiest to take, ensuring you get your daily dose.

Many people take vitamin C supplements to help maintain good immunity, especially during Autumn and Winter months.

Vitamin C is also a useful supplement for those with anaemia. This is because it can aid the body’s ability to absorb iron.

Vitamin C supplements can be particularly useful for vegans and vegetarians who are often limited in their available sources of iron and therefore need to make the most of every mg.

Many people choose vitamin C for skin because it is closely linked to the production of collagen. 

Collagen is what gives our skin its elasticity, helping it to stay smooth and wrinkle-free for longer.

Vitamin C is also an antioxidant, helping the body to stand up to the free radical damage.

Vitamin C and zinc have many functions in common. Both are involved in immunity, the maintenance of healthy skin and bones. 

Taking zinc alongside vitamin C can help to maximise the benefits of taking a supplement.

Most people do not need to take more than 1000mg of vitamin C per day. 

Taking more vitamin C than recommended can cause side effects, including stomach cramps and diarrhoea.