Vitamin C - Vitamins and minerals

Vitamin C, also known as ascorbic acid, has several important functions.

These include:

• helping to protect cells and keeping them healthy
• maintaining healthy skin, blood vessels, bones and cartilage
• helping with wound healing

A lack of vitamin C in your diet for at least 3 months can lead to scurvy.

You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Good sources include:

• citrus fruit, such as oranges and orange juice
• peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

How much vitamin C you need

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Your body cannot store vitamin C, so you need it in your diet every day.

Effects of taking too much vitamin C

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

• stomach pain
• diarrhoea
• farting (flatulence)

These symptoms should disappear when you stop taking vitamin C supplements.