Vitamin C (ascorbic acid)

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin naturally found in many fruits and vegetables, including citrus fruits, kiwi, bell pepper and blackcurrant. The human body cannot synthesise it on its own, making a daily dietary intake essential. Its antioxidant properties help protect cells against oxidative stress. It also contributes to the normal functioning of the immune system, the reduction of tiredness and fatigue, and plays a role in collagen formation, which is essential for maintaining skin, bones and cartilage. Vitamin C also enhances the absorption of non-haem iron from plant-based sources. Meeting daily requirements can be more challenging in cases of unbalanced diet, smoking, intense physical activity or prolonged periods of stress. Supplementation with ascorbic acid may then help maintain adequate intake over the long term.