What is Vitamin C?

It’s a water soluble vitamin also known as ascorbic acid that plays numerous important roles in the human body.

Some include:

  • The formation of collagen and maintaining healthy skin
  • Maintaining healthy blood vessels, bones and cartilage
  • Aids wound healing
  • Strengthening the immune system


Vitamin C deficiencies can result in gingivitis, bleeding gums, dry skin and a reduction in the ability to ward off colds and flu’s. A severe deficiency can result in scurvy.

How much do I need?

According to the Food Safety Authority of Ireland, Adults (18-64yrs) require 60mg of Vitamin C each day.

It is a water soluble vitamin meaning it is not stored in the body. Therefore we must eat foods rich in Vitamin C each day to ensure we meet our daily requirements.

Vitamin C Rich Foods include:

Vitamin C Foods

  • Oranges
  • Red Peppers
  • Strawberries
  • Blackcurrants
  • Grapefruit
  • Broccoli
  • Brussels Sprouts
  • Kale


When to Supplement?

Most people reach their daily requirements by eating a varied and balanced diet. However, if your intake of fruit and vegetables is low, or you are concerned about malabsorption due to a chronic illness, a supplement regime should be discussed with your Nutritionist or Doctor.


As vitamin C is a water soluble vitamin, the kidneys will remove any excess that is not needed by the body. However, consuming large quantities may cause:

  • Nausea
  • Diarrhea
  • Cramps
  • Other gastrointestinal issues

So what is the best way to get your daily recommended intake?

Consume the recommended 5-7 portions of fruit and vegetables per day to obtain around 200 mg of vitamin C. If you feel you are unable to get your vitamin C from food, supplements can make up the difference.

Bye for now,



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