Vitamin C is an essential nutrient: your body can’t make or store much of it, so you need a steady supply from food or supplements. Most people get enough from a varied diet, but some benefit from topping up.
How much do you need?
- Women: 75 mg a day
- Men: 90 mg a day
- Pregnancy: 85 mg. Breastfeeding: 120 mg.
- Smokers: an extra 35 mg a day
- Upper limit: 2,000 mg a day for adults, from all sources
What vitamin C does
- Supports normal immune function
- Acts as an antioxidant
- Helps make collagen for healthy skin, gums, blood vessels and wound healing
- Helps your body absorb iron from plant foods
Best food sources
One orange gives about 70 mg. Other good sources are red and green peppers, kiwi fruit, strawberries, broccoli, Brussels sprouts, tomatoes and leafy greens. Cooking reduces vitamin C, so eat some fruit and vegetables raw.
Does vitamin C prevent colds?
For most people, no. Taking vitamin C regularly may slightly shorten colds, but starting it after a cold begins doesn’t seem to help much. People under heavy physical stress, such as marathon runners, may see more benefit.
Who might benefit from a supplement?
- People who eat few fruits and vegetables
- Smokers
- People with conditions that affect absorption
A 500 mg tablet once a day covers daily needs comfortably and stays well under the upper limit.
Cautions
- Over 2,000 mg a day can cause stomach cramps and diarrhoea.
- Ask a doctor first if you’ve had kidney stones, have kidney disease, or have iron overload (haemochromatosis).
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.