Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that should be consumed through your diet. Historically, vitamin C was associated with preventing and treating scurvy, but in modern times it’s known for its role in supporting the immune system, with studies demonstrating it may reduce the risk and duration of the common cold.
Additionally, it aids the absorption of iron from plant sources and is involved in the formation of collagen, an essential nutrient for healthy connective tissue. Vitamin C is an antioxidant that’s known to play a role in preventing oxidative damage to cell walls by free radicals in response to metabolism and exercise, which is why it’s of value for runners.
The benefits of vitamin C
May help manage blood pressure: An analysis of 29 human studies found that in healthy adults taking a vitamin C supplement of 500mg reduced their systolic blood pressure (the upper value) by 3.8mmHg and diastolic blood pressure (the lower value) by 1.5mmHg on average. Similarly, in adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9mmHg and diastolic blood pressure by 1.7mmHg on average1.
What everyone's reading
May lower heart disease risk: An analysis of nine studies found that after 10 years, people who took at least 700mg of vitamin C per day had a 25% lower risk of heart disease than those who did not2.
Prevents iron deficiency: Research shows that consuming 100mg of vitamin C a day may increase iron absorption from plant sources by 6.7%
Supports immune health: Taking a higher dose vitamin C supplement on day one of a cold, usually alongside zinc, has shown to significantly reduce the overall duration of the cold.
Supports formation of collagen: This is necessary for healthy connective tissue and plays a part in bone health.
How much Vitamin C do you need?
The recommended daily intake is 75mg for women and 90mg for men, which can be met by eating a large orange. While there may be times when taking a higher dose could be beneficial, it’s recommended that you don’t exceed 2,000mg per day as this has been shown to result in gastrointestinal distress.
While deficiency is rare, there are some conditions that may increase the risk – including restrictive diets, smoking and alcoholism. While symptoms take months to develop, there are some signs to watch out for. These include:
- Slow healing wounds
- Dry, damaged skin
- Easy bruising
- Painful, swollen joints
- Bleeding gums and tooth loss
- Depressed immune system
- Iron deficiency, especially in those following a plant-based diet
- Fatigue, irritability and poor mood
The best sources of Vitamin C
Citrus fruits are the best source of Vitamin C but many fruit and vegetables, including berries, contain high concentrations. So generally, if you are followed a balanced diet with plenty of fruit and veg, you shouldn’t need to take a supplement.
If you're looking for a tasty start to the day that also gives you all the vitamin c you need, why not try this blueberry bircher muesli:
Serves: 1; prep time: 5 mins, plus overnight soaking
Ingredients
For the blueberry compôte
- 350g blueberries
For the muesli
- 85g blueberry compôte
- 30g rolled oats
- 170g fat-free Greek yogurt
- 2 tsp clear honey
Method
1 Put the blueberries in a saucepan with 4 tablespoons of water over a medium heat. Bring to the boil, then simmer for about 10 minutes until the blueberries are soft and slightly thickened.
2 Leave the compôte to cool then transfer to a screw-topped jar and keep in the fridge for up to 3 days.
3 To make the muesli, put a quarter of the blueberry compôte in a bowl, stir in the oats, cover and leave to soak in the fridge overnight.
4 Stir in the yoghurt and honey and enjoy.
