Vitamin C

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

Good sources of vitamin C

How much vitamin C do I need?



Vitamin C:

- helps 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


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## 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](https://www.livehealthily.com/health-library/symptoms/diarrhoea)
- flatulence

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

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References

Healthily's medical team

Article information

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Find out about vitamin C (also called ascorbic acid), including what it does, how much you need, and good sources of it.