Unlocking the Power of Vitamin C: Not Just a Winter Time Nutrient

In the cold winter months, we often turn to vitamin C as our knight in shining armour, the seasonal saviour of our respiratory systems. But the truth is, this powerful nutrient deserves a spotlight that shines year-round. Are we really getting enough vitamin C? And if not, what can we do about it?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is an essential part of the human diet. Unlike most animals, the human body cannot synthesise vitamin C endogenously, dictating the need for consistent consumption through diet or supplements. But how much is enough?

The Recommended Dietary Allowance (RDA) for vitamin C varies with age, sex, and life stage. For most adults, the RDA sits at around 90 mg per day for men and 75 mg per day for women [1].

For pregnant and breastfeeding women, the need for vitamin C can increase to 85 mg and 120 mg per day, respectively.

These numbers often surprise people who assume that the requirements are far higher given the common advice to increase intake when feeling unwell. But are these figures a true representation of the optimal vitamin C intake for overall health?

Vitamin C is vital for a myriad of bodily functions. It’s a potent antioxidant that may help combat the damage caused by free radicals, which can contribute to ageing and conditions like cancer, heart disease, and arthritis. It also plays a significant role in the growth and repair of tissues, and aids in the production of collagen, a protein that is crucial for our skin, tendons, ligaments, and blood vessels.

Vitamin C is known to support the immune system, maintain the integrity of body tissues, promote the absorption of iron, and support healthy psychological function. Without sufficient levels of this vitamin, a condition known as scurvy can develop, characterised by fatigue, widespread connective tissue weakness, and capillary fragility [2].

Given the significance of vitamin C, it’s important to ensure we’re meeting our needs. The question is, how do we shore up our vitamin C intake?

Fruits and vegetables are the primary sources of vitamin C, with some better known for their high content. Oranges and other citrus fruits are often associated with vitamin C, but there are many other sources, ranging from red bell peppers and kiwifruit to strawberries and broccoli.

However, changes in dietary habits, food processing methods, and less seasonal availability of fruits and vegetables can lead to decreased intake. A study in the UK found that only 50% of adults met the lower dietary requirement for vitamin C, with intakes lowest in older people and smokers [3].

For many, additional support in the form of supplements may be necessary to bridge the gap, particularly during periods of increased need, such as during illness, stress, or pregnancy.

When it comes to supplements, quality and bioavailability matter. The market is inundated with a plethora of vitamin C supplements, but not all are created equal.

Vitamin C is available in several forms, with ascorbic acid and ascorbate being the most common. These can be further divided into natural and synthetic sources.

Natural sources are generally considered to be superior due to the presence of bioflavonoids, which can improve the absorption and effectiveness of vitamin C. However, synthetic forms are often used in supplements due to their lower cost.

When selecting a vitamin C supplement, opt for one that contains bioflavonoids or is labelled as non-acidic (magnesium or sodium ascorbate). These forms are easier on the digestive system and may provide more benefit than plain ascorbic acid.

In the UK, the focus on vitamin C is often heightened during the winter, when cold and flu season is in full swing. But this powerful nutrient is not just for blustery days and sniffly noses; it's a daily necessity for overall health and wellbeing.

A diet inadequate in vitamin C can have far-reaching consequences. It's concerning that many people are lacking in this essential vitamin, especially when we consider the potential implications.

Low levels of vitamin C can impair wound healing, lead to a depressed immune system and contribute to the development of anaemia due to its role in iron absorption. A British Journal of Nutrition study found that just 31% of the British population consumed the RDA of vitamin C [4].

Chronic low intake of vitamin C has been linked to various health conditions. Beyond scurvy, a rare affliction, inadequate vitamin C is associated with an increased risk of infections, poor healing of wounds, and increased oxidative stress, which has been linked to a host of chronic diseases [5].

The repercussions extend to both physical and mental health, with emerging evidence suggesting that vitamin C status can influence mood and cognitive function. The implications are clear – the need for vitamin C is not limited to certain seasons, but spans the year.

While food is always the preferred source of nutrients, supplements can play a crucial role in modern dietary balancing.

Vitamin C from food comes packaged with a wealth of other beneficial nutrients, often offering a more comprehensive health boost. Foods rich in vitamin C also tend to be high in fibre, supporting overall health and weight management.

Strategic meal planning can ensure a sufficient intake of vitamin C. Including a variety of fruits and vegetables in your diet, such as the aforementioned red peppers, kiwifruit, and broccoli, can provide a significant portion of your required daily intake.

However, for many, relying on food alone may not be feasible or sufficient. Busy lifestyles, altered dietary patterns, and suboptimal levels of intake can necessitate additional support.

Taking a vitamin C supplement can be a safe and effective way to ensure you're getting the vitamin C your body needs, especially during times when your health is at stake.

In choosing a supplement, it’s important to consider its form, dose, and potential interactions. Like any intervention, it’s best to consult with a healthcare professional to determine your individual needs.

For those who smoke or have chronic diseases, higher doses may be necessary, but it's not a one-size-fits-all equation. Mega-dosing with vitamin C is a subject of debate, with potential risks such as digestive upset and increased iron absorption.

The ideal approach to meeting your vitamin C needs is often a combination of dietary improvements and, if required, strategic supplementation.

Ensuring a diet rich in a variety of colourful fruits and vegetables is a great place to start. This will not only provide you with plenty of vitamin C but also a host of other beneficial nutrients.

Consider including the following high-vitamin C foods in your diet regularly:

• Citrus fruits, such as oranges, lemons, and grapefruits
• Berries, including strawberries, blueberries, and raspberries
• Kiwifruit
• Melons, like cantaloupe and honeydew
• Red and green bell peppers
• Broccoli, brussels sprouts, and other cruciferous vegetables

By maintaining a diet rich in these foods, you'll be taking a significant step toward meeting your vitamin C needs.

If dietary optimisation is a challenge, or you have specific heightened needs, introducing a high-quality vitamin C supplement can act as an effective safety net.

When choosing a supplement:

• Opt for a natural form with bioflavonoids
• Consider time-release formulas for sustained benefits
• If taking chronic medication, always consult with your chosen health practitioner first

By strategically supplementing your diet, you can ensure that you’re not only meeting but exceeding your vitamin C requirements, supporting your health and wellbeing throughout the year.

The message is clear - the health implications of inadequate vitamin C intake are staggering. Despite the nutrient’s prominence during colder months, it should be a year-round focus. By committing to a diet rich in vitamin C-containing foods, and judiciously supplementing when needed, we can safeguard this essential nutrient’s contributions to our health.

Remember, our wellness is not determined by a single nutrient but by a complex web of interactions. Vitamin C is a crucial thread that helps weave this web, creating a picture of resilience and vitality. Make vitamin C a priority, not just in winter, but every day.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

1. Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press (US); 2000.
2. Padayatty, S. J., & Levine, M. (2016). Vitamin C: the known and the unknown and Goldilocks. Oral Diseases, 22(6), 463–493.
3. Bates, C. J., Prentice, A. M., & Paul, A. (1999). Micronutrients: What do we know about the requirement for new dietary reference values? Public Health Nutrition, 2(3a), 445–460.
4. Ribaya-Mercado, J. D. (2006). The relevance of dietary reference intakes for the elderly. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 61(6), 575–576.
5. Bates, C. J., Ng, S. K., & Prentice, A. (2018). Which dietary factors are associated with anemia and iron deficiency in British adults? Findings from the National Diet and Nutrition Survey (NDNS) rolling programme (2008–2013). Nutrients, 10(2), 110.