Think of Vitamin C as your daily health essential—your body can’t store it, so you need a fresh supply every day. Found in many fruits and vegetables, especially citrus, this powerful nutrient supports everything from your immune system to skin health. As Vitamin C dissolves in water, your body tends to flush it out rather quickly, which is why getting a good daily intake is so important. In this article, we’ll explain what Vitamin C is, why it’s so important for your body, and what you can do to avoid a Vitamin C deficiency.
What does Vitamin C do?
Vitamin C is an important nutrient that plays a key role in maintaining your overall health. While it’s best known for supporting a strong immune system, it also has many other benefits:
- Health management: Vitamin C acts as a powerful antioxidant. This means it helps protect your body’s cells from damage caused by free radicals. By neutralising these harmful molecules, Vitamin C helps support your cellular health and long-term wellbeing.
- Collagen production: Vitamin C is essential for the production of collagen – a protein that’s important for your skin, blood vessels, cartilage, and bones. Collagen also helps with wound healing, making Vitamin C important for recovery and tissue repair.
- Iron absorption: Vitamin C is important for the absorption of nonheme iron—a type of iron found in plant-based foods. This makes it particularly important for vegetarians and vegans, helping to prevent iron deficiency and support energy levels.
- Nervous system function: Vitamin C also contributes to the normal functioning of the nervous system. It helps with the production of neurotransmitters, the chemical messengers that regulate mood, focus, and brain function.
How much Vitamin C do we need?
Your recommended daily Vitamin C intake in the diet depends on many things including your age, gender, and individual circumstances. For example, women who are pregnant or breastfeeding may need higher amounts of Vitamin C in their diet. As a general guidelines, your recommended daily Vitamin C intake will increase with age:
- Children aged 1-10 years need 30 mg of Vitamin C per day.
- Children aged 11-14 years need 35 mg of Vitamin C per day.
- Children over the age of 15 years need 40 mg per day.
- Women need 75 mg per day and men need 90 mg per day.
It’s often hard to know how much Vitamin C we’re getting from our food. That’s why many people try to find other ways to manage and boost their overall Vitamin C intake.
Who is likely to have Vitamin C deficiency?
Vitamin C deficiency is often easier to manage in developed countries. This is mostly due to the wide availability of fresh produce and supplements. However, there are some people who are more at risk of Vitamin C deficiency. Health is often a factor. For example, people who smoke may have lower levels of Vitamin C – as smoking can deplete your supply. People with gastrointestinal disorders may also struggle with lower levels of Vitamin C – as these conditions can affect nutrient absorption. Diet is also often a factor. For example, people with eating disorders may not get enough Vitamin C – as this condition negatively impacts their diet and nutrition.
It’s important to keep in mind that Vitamin C deficiency is more common than you might think. While it’s true that some people are at higher risk of deficiency, it can still affect other people who are otherwise in good health. That’s why it’s also important to understand the main signs of Vitamin C deficiency and take proactive steps to manage your daily intake.
What are the signs of Vitamin C deficiency?
So, what are the most common signs of a Vitamin C deficiency—and what should you be watching out for? Early symptoms can be subtle and often mistaken for other issues. You might notice dry or rough skin, brittle hair, or even spoon-shaped nails—where the nails become thin and concave. Wounds may take longer to heal and you could experience more frequent bruising. Other early signs can include fatigue, low mood, and persistent inflammation – all of which can have a negative impact on your overall health. More serious long-term signs of Vitamin C deficiency can include scurvy.
How you can increase your Vitamin C intake
Because your body doesn’t produce Vitamin C, you need to get it from other sources. One of the best ways to do that is by including more nutrient-rich food sources in your diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, and peppers. It is also found in cabbage, Brussels sprouts, broccoli and spinach. This means that there is a wide variety of food that you can eat to help increase your Vitamin C intake. That said, we understand that not everyone has the time, energy, and resources to plan their intake via healthy, balanced meals. Luckily, there are also other sources available – such as supplements and IV drips.
Vitamin C supplements & IV drips
Looking for easy ways to avoid vitamin deficiency? Vitamin C supplements are often a convenient way to boost your daily intake – especially if you’re someone who struggles with diet and nutrition. They deliver low doses of vitamin C via the digestive system. This ensures more regular intake. Vitamin C tablets are widely accessible and found in most supermarkets. They are also easy to buy, easy to take, and can help fill nutritional gaps.
An IV drip is also a great way to boost your vitamin C intake – especially if you’re someone who struggles with high stress levels, chronic illnesses, or serious deficiencies. These deliver high doses of the vitamin directly into the bloodstream, bypassing the digestive system. This ensures maximum absorption and rapid effect. They can help manage specific issues such as ongoing fatigue or post-surgery recovery. They can also help manage vitamin C deficiencies – either by addressing existing deficiencies or preventing future ones.
Your health is in your hands
Vitamin C is an important nutrient that contributes to many different aspects of your health – from strengthening your immune system and supporting collagen production, to enhancing iron absorption and helping brain function. Vitamin C deficiency is more common than you might think, and can often occur in people with limited diets, underlying health conditions, or increased nutritional needs. The good news is that you can maintain healthy levels of Vitamin C through a good, well-balanced diet, and when needed, through supplements or IV therapy. Whether you’re aiming to prevent deficiency or simply want to support your overall wellbeing, ensuring consistent, adequate intake of Vitamin C is a simple yet powerful step toward better health.
