What Does Vitamin C Do?

Vitamin C is one of the most well-known nutrients, often associated with oranges and immune support. It is an essential vitamin, which means the body cannot make it and must obtain it from diet or supplementation. In the UK, vitamin C is an important part of everyday nutrition, with recommended daily intakes designed to maintain health and prevent deficiencies. Understanding exactly what vitamin C does helps explain why it remains one of the most widely discussed vitamins when it comes to immunity, energy, and skin health.

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Supporting the Immune System

Perhaps the most famous role of vitamin C is its contribution to immune function. It supports the production and activity of white blood cells, which are vital in helping the body defend against infections. It also acts as an antioxidant, protecting immune cells from damage caused by free radicals. While taking vitamin C will not prevent you from ever catching a cold, maintaining sufficient levels can help the body respond more effectively and recover more quickly when illness occurs.

Collagen Production and Skin Health

Vitamin C is essential for the production of collagen, a structural protein that keeps skin, cartilage, tendons, and blood vessels strong and resilient. This makes it important not only for skin health but also for wound healing and maintaining the integrity of connective tissues throughout the body. Without enough vitamin C, collagen formation is impaired, leading to weaker tissues and slower recovery after injury.

Energy and Tiredness Reduction

Vitamin C helps the body absorb iron from plant-based foods, which is particularly important for those following vegetarian or vegan diets. By supporting iron absorption, it contributes indirectly to reducing tiredness and fatigue, since iron is essential for carrying oxygen in the blood. This link between vitamin C and energy highlights why it is often included in multivitamins designed for daily wellbeing.

Antioxidant Protection

Another vital role of vitamin C is its antioxidant function. Antioxidants help protect the body’s cells from oxidative stress, which is caused by free radicals. Over time, oxidative stress can contribute to ageing and chronic diseases, so ensuring the body has adequate antioxidants like vitamin C helps maintain long-term health. This is why diets rich in fruits and vegetables, which naturally provide vitamin C, are consistently linked with better overall wellbeing.

Where Do We Get Vitamin C?

The best sources of vitamin C are fresh fruits and vegetables. Citrus fruits like oranges and grapefruits are popular examples, but other excellent sources include strawberries, blackcurrants, kiwi, peppers, broccoli, and Brussels sprouts. Cooking can reduce vitamin C levels in foods, so including some raw fruits and vegetables in the diet is a simple way to help maintain intake. In the UK, most people can meet their daily requirement through a balanced diet, but supplements can provide an extra safeguard if intake is low.

Vitamin C Deficiency

Although rare in the UK, severe vitamin C deficiency leads to scurvy, a condition historically associated with sailors who lacked access to fresh produce. Symptoms include bleeding gums, bruising, fatigue, and poor wound healing, all linked to the breakdown of collagen and reduced antioxidant protection. While scurvy is uncommon today, mild insufficiency can still occur, especially in people with very limited diets or those who smoke, as smoking increases the body’s need for vitamin C.

How Much Vitamin C Do We Need?

In the UK, adults are advised to consume 40 milligrams of vitamin C per day. This is easily achieved with a varied diet, as a single portion of fruit or vegetables can provide the recommended amount. Unlike some vitamins, excess vitamin C is usually excreted in urine because it is water soluble, but very high intakes can occasionally cause stomach discomfort. Sticking to the recommended amount, whether from food or supplements, ensures the right balance is maintained.

The Everyday Benefits

From supporting immune health and collagen formation to aiding iron absorption and protecting cells from damage, vitamin C plays a wide range of roles in keeping the body functioning at its best. It is not a magic cure for illness, but it is a foundation nutrient that contributes to resilience and overall wellbeing. By eating a diet rich in fruits and vegetables and using supplements if needed, most people can maintain healthy levels throughout the year.

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