The Benefits of Vitamin C

The Benefits of Vitamin C: Why Your Body Needs It Every Day

Vitamin C, also known as ascorbic acid, is one of the most essential nutrients for human health. Since our bodies can’t produce or store it in large amounts, we need a steady supply from food or supplements. Beyond being an immune-boosting vitamin, Vitamin C plays a wide range of roles that keep us healthy, energised, and resilient.

A Powerful Antioxidant
Vitamin C is best known for its antioxidant properties. Antioxidants protect your cells from free radicals—unstable molecules that can damage DNA and accelerate ageing. By neutralising these molecules, Vitamin C helps lower the risk of chronic diseases, supports brain health, and may even reduce the appearance of wrinkles by protecting skin cells.

Immune System Support
Most people think of Vitamin C when they catch a cold. While it doesn’t necessarily prevent colds, research shows that it can shorten their duration and reduce the severity of symptoms. Vitamin C helps stimulate the production of white blood cells, the body’s defence against infections. It also strengthens the skin’s barrier, making it harder for pathogens to enter.

Collagen Production for Skin, Bones, and Joints
Collagen is the most abundant protein in the body, responsible for keeping your skin firm, your joints flexible, and your bones strong. Vitamin C is essential for the production of collagen, meaning it plays a direct role in wound healing, tissue repair, and maintaining healthy cartilage, teeth, and gums. Without enough Vitamin C, wounds heal slowly and gums may bleed—a condition once common among sailors, known as scurvy.

4. Better Iron Absorption
Iron is crucial for carrying oxygen in your blood, but not all iron is absorbed equally. The type of iron found in plant-based foods (non-heme iron) is harder for the body to absorb. Vitamin C helps convert it into a more absorbable form, making it especially important for vegetarians and vegans who rely on plant sources of iron. Pairing foods like spinach with citrus fruits is a simple way to boost iron uptake naturally.

5. Heart Health and Chronic Disease Prevention
Vitamin C has been linked to lower blood pressure and improved blood vessel function. By reducing oxidative stress and inflammation, it may also lower the risk of heart disease. Some studies suggest that people who consume more Vitamin C from fruits and vegetables have a reduced risk of stroke and certain cancers, though more research is still needed.

How Much Do You Need?
The recommended daily intake for adults is about 75 mg for women and 90 mg for men, though smokers and people under stress may need more. Fortunately, Vitamin C is abundant in foods like oranges, strawberries, bell peppers, broccoli, kiwi, and tomatoes. Because it’s water-soluble, excess amounts are usually excreted in urine, making overdosing uncommon—but high-dose supplements may cause stomach upset.

The Bottom Line
Vitamin C is far more than just an immune booster—it’s vital for skin health, wound healing, energy, and long-term disease prevention. By eating a variety of fruits and vegetables every day, you can easily meet your needs and enjoy the many benefits of this powerhouse nutrient.