Vitamins, minerals and supplements - Vitamin C

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

For example, it:

• helps to protect cells and keeps them healthy
• is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
• helps wound healing

A lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

How much vitamin C do I need?

Adults need 40mg of vitamin C a day.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

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

What happens if I take too much vitamin C?

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

• stomach pain
• diarrhoea
• flatulence

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

What does the Department of Health advise?

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, because this could be harmful.

Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm.