The benefits of taking vitamin C

Vitamin C is one of the essential nutrients the body needs every day, yet it cannot make it on its own — it must come from food or supplements. Vitamin C does more than help prevent colds; it plays an important role in many aspects of health and beauty.

1. Strengthens immunity — Vitamin C stimulates the activity of immune cells, helping the body resist germs and infection. This lowers the chance of catching a cold and, if you do fall ill, helps you recover faster.

2. Builds collagen for skin and body — Vitamin C is essential for producing collagen, the protein that keeps skin firm, reduces wrinkles and repairs tissue so wounds heal more quickly.

3. Fights free radicals — Vitamin C is an antioxidant that reduces free-radical damage, protects cells from degeneration and helps lower the risk of chronic diseases such as heart disease and cancer.

4. Improves iron absorption — Taking vitamin C together with iron-rich foods helps the body absorb iron more efficiently — ideal for those at risk of anaemia, such as women of childbearing age or people on a vegetarian diet.

5. Supports oral and gum health — Vitamin C strengthens tissue and blood vessels in the mouth, reduces bleeding gums and keeps gums healthy.

6. Brighter, clearer skin — Vitamin C helps inhibit melanin production, making skin look brighter and reducing dullness and dark spots — popular with those who want to care for their looks and health together.

Recommended intake — In general the body needs about 60–100 mg of vitamin C per day, from foods such as oranges, guava, strawberries, kiwi, broccoli and bell peppers. It may also come from supplements, but should not exceed 2,000 mg per day to avoid side effects such as stomach ache or diarrhoea.

Taking vitamin C regularly benefits both health and beauty — from boosting immunity and nourishing skin to lowering disease risk — but the key is a suitable dose so the body gains the most benefit.