Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for normal growth and development. It is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters, and is involved in protein metabolism. Vitamin C is needed for the growth and repair of tissues in all parts of the body, and is used to form an important protein called collagen, which is used to make skin, tendons, ligaments, and blood vessels. It also helps protect cells and keep them healthy, maintains healthy skin, blood vessels, bones, and cartilage, and helps with wound healing
. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants, including alpha-tocopherol (vitamin E)
. Good sources of vitamin C include citrus fruits, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes. Adults aged 19 to 64 need 40mg of vitamin C a day, and it is recommended to get all the vitamin C needed from a varied and balanced diet. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm, but taking large amounts (more than 1,000mg per day) can cause stomach pain, diarrhea, and flatulence
