Not medical advice. I am not a doctor or dietitian. This is what I learned from reading the NHS page, written down in plain English. For advice about your own health, speak to a GP, pharmacist or registered dietitian.
Photo: @sweetsimplesunshine / Unsplash
Vitamin C is the one everybody has heard of, so I expected to find it complicated. The NHS page is short and fairly plain. This is what it says.
What it does
The NHS says vitamin C has several important functions. It helps protect cells and keep them healthy, helps maintain healthy skin, blood vessels, bones and cartilage, and helps with wound healing.
Where it comes from
It is found in a wide range of fruit and vegetables. The NHS lists citrus fruit such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, Brussels sprouts and potatoes. I was glad to see potatoes on that list.
How much adults need
Adults aged 19 to 64 need 40 mg a day, and the NHS says most people can get all they need from their daily diet. One detail I had not known: the body cannot store vitamin C, so it is something to eat every day rather than build up.
What about too much?
The page says that taking more than 1,000 mg a day can cause stomach pain, diarrhoea and flatulence, and that these symptoms should go away once the supplements are stopped. It advises getting vitamin C from a varied, balanced diet, and says taking less than 1,000 mg of supplements a day is unlikely to cause harm.
It also mentions that a lack of vitamin C can lead to scurvy, which has its own NHS page.
What I have not found out yet
The page does not say anything about how cooking affects the vitamin C in food, and I would like to know. The review date shown is August 2020, so I also want to check for newer guidance. When I have solid answers from a reliable source I will write them up.