Vitamin C

Vitamin C

Ascorbic Acid acts as an anti-oxidant helping protect cells, it also has important functions in maintaining bone, skin and blood vessels. In addition, it may have a role in helping to protect against the common cold and also in other ailments.

Good Food Sources include citrus and soft fruits like oranges, strawberries, blackcurrant and kiwi. Vegetables such as kale, broccoli, brussels sprouts, peppers, potatoes, tomatoes are also good sources.

Recommended Intake is 80mg daily (EU) but varies depending on gender and age. The UK recommended dose for adults aged 19 - 64 years is 40mg daily.

Deficiency can cause fatigue, weakness, joint and muscle pains, poor wound healing and ulceration. Severe cases can lead to anaemia.


  • Eat fresh food because storage and cooking results in less available Vitamin C.
  • Taking vitamin C supplements can help increase iron absorption and therefore can be useful if you have iron deficiency.
  • Please consult your Doctor if you are considering taking Vitamin C and you have an underlying problem such as haemachromatosis or thalassaemia.