In this article

What are water-soluble vitamins? B-complex vitamins

Vitamin B deficiencies Vitamin C

Vitamin C deficiency

Vitamin C is needed for normal growth and development, growth and repair of tissues within the body, formation of collagen, cartilage, bones and teeth, and wound healing.

It also helps to protect against infection by enabling white blood cells to break down bacteria, and plays a key role in iron absorption from the intestine.

The recommended intake of vitamin C is 40mg a day, and most people in the UK get sufficient amounts in their diet. Some people believe high doses of vitamin C can protect against colds and other infections, but there’s no strong evidence to support this.

If supplements are taken, don’t exceed 1,000mg a day because any more can cause stomach pain, diarrhoea and flatulence.

Sources of vitamin C are:

• Citrus fruits
• Plantain
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Peppers
• Tomatoes

People who drink alcohol regularly, smoke or are on a restricted diet may have an insufficient intake of vitamin C. Alcohol prevents vitamin C absorption and cigarettes deplete vitamin C levels.

People with wounds, burns, pneumonia or recovering from surgery may need more vitamin C to support the healing process.

A deficiency can result in scurvy. This causes muscle weakness, joint pain and problems with wound healing. It can also lead to loose teeth, bleeding and swollen gums, easily bruised skin and fatigue, and sometimes depression. Scurvy can be treated with vitamin C supplements prescribed by a doctor.

This article was written by the MRC Human Nutrition Research and published in August 2008.