Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM
DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in many fruits and vegetables. Water-soluble vitamins dissolve in water and are delivered easily to the tissues but are not stored like their fat-soluble counterparts, and so need to be replenished daily.

Vitamin C is an essential nutrient that plays a role in many of the body’s functions, including the synthesis of collagen, wound healing, healthy skin and bones, a powerful antioxidant and immune system functioning. Vitamin C helps to protect the body against immune system deficiencies and can help to reduce the severity and duration of common colds and other illnesses. As an antioxidant, it helps to protect cells from damage caused by free radicals, which are unstable molecules that can contribute to the development of chronic diseases such as cancer and heart disease. Vitamin C also plays a role in the absorption of iron in the body.

Vitamin C is found in many foods, including oranges, strawberries, kiwi fruit, peppers, broccoli, white potatoes and spinach. It is also found in smaller amounts in other fruits and vegetables, some nuts, and grains. Some people take vitamin C supplements to ensure that they get enough of the nutrient.

The recommended daily allowance (RDA) of vitamin C for adults in the UK is a minimum of 40mg per day for men and 30mg per day for women. Smoking has been shown to deplete vitamin C levels, so smokers should increase their daily intake. The tolerable upper intake level is around 2000 mg and is generally recommended during illness and infection. Exceeding this limit can cause stomach upsets and diarrhoea. Some people find it hard to tolerate even low doses of vitamin C. In this case, a form of vitamin C called ester-C, a pH-neutral product, may be a better choice and kinder on the tummy.

Our genes affect how well we can transport vitamin C in the body. This impacts the levels of vitamin C circulating in the blood. People with a variation on the SLC23A1 gene may have reduced circulating vitamin C levels and need to increase vitamin C foods in their diet or consider a daily supplement.

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