what does vitamin c do

Vitamin C plays several important roles in the body and is particularly known for its role in supporting the immune system, which could be why your friend suggested it. When you’re feeling run-down, like you mentioned after your cold, boosting your vitamin C intake might help your body’s defenses. It’s an antioxidant, meaning it helps protect your cells from damage caused by free radicals — these are substances that can contribute to illness and aging. Additionally, vitamin C aids in the production of collagen, which is essential for healthy skin, tendons, ligaments, and blood vessels; you may notice some improvement in your dry skin with adequate intake. However, it’s not a guarantee for resolving all skin dryness issues, as hydration and other nutritional factors play roles too. As for how much you need, the recommended daily allowance (RDA) for vitamin C for adults is about 65 to 90 milligrams per day, yet many supplements contain higher doses, and high intakes appear to be safe as the body excretes excess amounts. Still, intake beyond 2,000 mg a day can cause gastrointestinal discomfort. To increase your vitamin C intake, you might focus on including foods like oranges, strawberries, bell peppers, and broccoli in your diet, as they’re rich in vitamin C. Supplementation can help, especially if your diet lacks these foods, but getting nutrients through whole foods is usually preferable due to additional beneficial compounds in them. Aiming for a balanced approach — using a combination of diet and supplements as needed — tends to work best. Juicing can be part of this if that fits your schedule, yet watch out for high sugar content from excessive fruit juices. Listen to your body, and if symptoms persist or worsen, particularly fatigue or skin issues, it might be worth consulting a healthcare provider to rule out other underlying causes.