Vitamins, minerals and supplements
Vitamin C
Vitamin C isalso known as ascorbic acid and hasseveral important functions.
For example, it:
- helps to protect cells and keeps them healthy
- is necessary for the maintenance of healthy connective tissue, which gives support and structurefor other tissue and organs
- helps wound healing
A lack of vitamin C can lead to Scurvy .
Good sources of vitamin C
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
- oranges and orange juice
- red and green peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
How much vitamin C do I need?
Adults need 40mg of vitamin C a day.
Vitamin C cannot be stored in the body, so you need it in your diet every day.
You should be able to get all the vitamin C you need from your daily diet.
What happens if I take too much vitamin C?
Taking large amounts (more than1,000mg per day)of vitamin C can cause:
- stomach pain
- diarrhoea
- flatulence
These symptoms should disappear once you stop taking vitamin C supplements.
Whatdoes theDepartment of Health advise?
You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much, because this could be harmful.
Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm.
Medically Reviewed by a doctor on 4 Jan 2017
Introduction
Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.
Vitamin A
Vitamin A is also known as retinol and it has several important functions.
The B vitamins
There are many different types of vitamin B and they all have important functions.
Vitamin C
Vitamin C is also known as ascorbic acid and has several important functions.
Vitamin D
Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.
Vitamin E
Vitamin E has several important functions. For example, it acts as an antioxidant, which protects cell membranes.
Vitamin K
Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds to heal properly.
Calcium
There is more calcium in the body than any other mineral, and it has several important functions.
Iodine
Iodine helps to make the thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.
Iron
Iron is an essential mineral that has several important roles in the body.
Other vitamins and minerals
As well as vitamins and more common minerals such as calcium, iodine and iron a healthy diet includes many other substances.
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