Micronutrient Basics: Vitamin C

Vitamin C, or you may see it written as ascorbic acid, is an important micronutrient for humans. It is a water soluble vitamin that can be found in many foods. Many animals can make their own vitamin C but humans are unable to do so and must acquire it from their diets(1)

The functions of vitamin C include:

  • helps to produce collagen (an important protein which aids in wound healing) 
  • has antioxidant properties
  • increase absorption of iron from plant sources(2)
  • supports your immune system

Some studies have shown that high intakes of vitamin C could lower your risk of developing chronic diseases, such as cancer and heart disease(1). However, the reduced risk of developing a chronic illness may be down to eating an all round healthy diet and not purely because of vitamin C.

How much Vitamin C do I need per day?(3)

Children aged 1-18 years : 30-40 mg/day

Adults 19+ years : 40mg/day

Can I take too much vitamin C?(4)

Yes, taking more than 1000 mg a day can have a negative impact and lead to side effects such as:

  • diarrhoea
  • abdominal cramping
  • nausea

Should I take vitamin C supplements?

I like to take a food first approach, and 40mg can easily come from your diet. Make sure to include a fruit or vegetable with every meal. Take a look at the list below of foods that contain high amounts of vitamin C.

A lot of vitamin C supplements contain high doses of the stuff and at 400mg our bodies opt to pee it out(4).

If you are in the at risk group of vitamin C deficiency taking a careful look at your diet and seeing where you could add more fruits and veggies is a good way to increase your vitamin C. If you are concerned consult with your doctor before starting supplementation.

But for the general population, a vitamin C supplement is not necessary.

Will Vitamin C boost my immune system?

No one food or vitamin can boost your immune system.

One study found that in those who participated in extreme activity, taking a 200mg dose of vitamin C reduced there risk of getting sick. But for the general population this would have no effect. Some studies suggest taking 200mg of vitamin C could shorten the length of time you suffered from the cold(5). However, these were small studies and they concluded it was not necessary to take vitamin C supplements.

Vitamin C Deficiency

Not getting enough vitamin c in your diet can lead to scurvy. This is usually caused after not eating enough vitamin C for at least 3 months(6). This disease can be seen alongside other nutritional deficiencies and symptoms can overlap. However, it is  easily fixed by increasing the vitamin C in your diet.

Symptoms of scurvy include – loss of appetite, swollen joints, mood changes, fatigue/ muscle pain, spontaneous bleeding

At risk groups for vitamin C deficiency include(7):

  • smokers – it has been recommended that if you smoke you may require 35mg of vitamin C more than non-smokers
  • very restricted diet/ people with eating disorder – can lead to malnutrition
  • those with chronic illnesses and malabsorption

If you feel that you are nutritionally deficient or are worried about your diet and health, consult with your GP.

Sources of Vitamin C

Traditionally, when we talk about vitamin C our minds go straight to oranges, but this isn’t the only source of vitamin C and actually doesn’t have the highest dose of vitamin C when compared to other fruit and vegetables.  It is important to include a variety of sources to make sure you are getting the amount of vitamin C you need daily but also so ensure you received adequate intakes of other micronutrients.

  • Peppers
  • Strawberries
  • Kale
  • Broccoli
  • Potato
  • Orange and orange juice
  • Kiwi
  • Blackberries
  • Lemons and Lime
  • Guava
  • Tomato and tomato juice

Variety is key. Add colour to your diet and try new fruits and vegetables to make sure you are hitting your needs for vitamin C.

References:

  1. Jacob, R.A. and Sotoudeh, G., 2002. Vitamin C function and status in chronic disease. Nutrition in clinical care, 5(2), pp.66-74.
  2. Committee on International Nutrition–Vitamin C in Food Aid Commodities and Institute of Medicine, 1998. Vitamin C fortification of food aid commodities. National Academies Press.
  3. Gov UK: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf
  4. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoidsexternal link disclaimer. Washington, DC: National Academy Press, 2000.
  5. Douglas, R.M., Hemila, H., Chalker, E. and Treacy, B., 2007. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev, 3, p.CD000980.
  6. NHS: https://www.nhs.uk/conditions/scurvy/
  7. National Institute of Health Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

*Disclaimer: I am not a doctor/medical professional – if you feel ill, have concerns about your health or IBS please contact your healthcare provider or in an emergency – the emergency services.

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