Vitamin C (ascorbic acid) is an antioxidant vitamin vital in the protection and maintenance of cells, the healing of wounds, and helping build up your immune system. An adult of age 19-64 needs around 40mg of vitamin C, which should be achieved in your diet from sources such as citrus fruits and potatoes. However, 1 in 20 people are deficient in vitamin C, making it one of the most common nutrient deficiencies.
Poor diet, alcoholism, and smoking are the major risk factors for developing this deficiency. Though rarer in industrialized areas, it’s possible to develop scurvy as a result of it, which in turn causes fatigue, severe joint pain, and irritability. Thankfully, vitamin C deficiency is easily manageable in both mild and severe cases. It’s important to make changes that are most appropriate to you and your specific needs.
Supplements
Supplements are an effective way to increase vitamin C. They come in many different forms, and so are easily available to everyone. If you don’t mind pills, supplements can come in small, large, chewable, and dissolvable tablets. Certain products are made to be dissolved in water (as vitamin C is soluble) to make a tasty and healthy drink. If you’re snacky, you can purchase snack bars high in vitamins. It’s important to note that snacking isn’t necessarily bad for you, as long as your choices are healthy.
Vitamin C supplements are a good option not only for those with deficiencies but for anyone who wants to reap the benefits of this antioxidant. Be careful not to intake more than 1000mg per day as this can have adverse effects. If you notice stomach pain and other stomach-related symptoms, you may be taking too much vitamin C. Symptoms should alleviate after stopping supplements, though it can be preferred to simply reduce the dosage rather than stop altogether.
Dietary changes
For those uninterested in taking supplements, you can make small and easy dietary changes to increase your vitamin C levels. As mentioned, snacking can be beneficial. Consider making a ‘super-fruit salad’ of cantaloupe, kiwi, citrus fruits, and strawberries. You may also choose to swap out your morning coffee or tea with a glass of fresh, pure juice or smoothie with no added sugar. Invest in a juicer or blender to make these drinks to your taste as store-bought options can be expensive and may contain added sugars. For personalised recipes incorporating your desired amount of vitamin C, check out our Nutrition Plans here.
It can be intimidating to make changes most appropriate to your specific needs – we’re here to help. Our nutrition experts provide Nutrition Plans that are easy to follow and massively beneficial to your health and weight loss goals. Speak to us today or fill in your details via this link if you’d like to know more about our individual-specific plans.