Vitamin C might be the most well-recognised of all nutrients, but its role in the body goes far beyond fighting off a winter cold. This water-soluble vitamin acts as a cofactor for dozens of enzymes, helping to build collagen, support immune defences and protect cells from everyday wear and tear. 

Below are some fascinating facts that show just how hardworking this vitamin really is.

Most animals can produce vitamin C from glucose, but humans, guinea pigs and a handful of primates have lost this ability due to a missing gene. This evolutionary quirk means we must obtain it entirely through our diet, as vitamin C is water-soluble and easily lost through urine. A consistent intake from fresh fruits and vegetables is essential to keep the body’s levels topped up.

Because it’s water-soluble, any excess vitamin C leaves the body through urine within a matter of hours. This means consistency matters more than high doses taken occasionally. Including fresh produce throughout the day helps maintain steady levels, keeping the body’s systems well supported from morning to night.

A single red or yellow pepper can contain nearly twice as much vitamin C as an orange. As peppers ripen, their vitamin C content rises, making the brightly coloured varieties especially rich. Other unexpected sources include kiwi, broccoli, Brussels sprouts and even fresh herbs like parsley and thyme. These foods quietly contribute to your daily intake, proving that getting enough vitamin C isn’t all about oranges. 

Collagen is the body’s structural protein, providing strength and elasticity to skin, joints, tendons and blood vessels. But collagen can’t be built without vitamin C. It acts as a key cofactor for the enzymes that help link collagen strands together, creating a strong, stable structure. Even with a collagen supplement, the body still needs vitamin C to convert those amino acids into usable collagen fibres. Think of it as the spark that allows collagen’s building blocks to come to life.

Collagen doesn’t just support skin; it also holds tissues together and supports wound healing. Vitamin C drives this repair work at the cellular level by supporting the production and maintenance of connective tissue. Historically, a lack of vitamin C caused scurvy, where tissues literally began to break down. While rare today, it reminds us how fundamental this nutrient is to the body’s repair and resilience.

Antioxidants often work best as a team. Vitamin C gives vitamin E a helping hand by recharging it after it has done its job protecting cells. This teamwork strengthens the body’s natural defence system, helping to keep cells stable and healthy when exposed to everyday factors such as sunlight, exercise or pollution.

Although the body can’t store vitamin C for long, the brain holds a special reserve for its own use. It needs the nutrient to make neurotransmitters such as noradrenaline and to protect delicate brain cells from oxidative stress. This careful conservation highlights how essential vitamin C is for energy and overall cognitive function.

Whenever the body experiences ongoing pressure, whether physical, emotional or environmental, it calls on the adrenal glands to release hormones such as cortisol. Vitamin C is held in high concentrations in these glands and acts as a cofactor in the production of these hormones. The more often this pathway is triggered, the faster vitamin C reserves are used. This is why demanding periods can quietly drain your stores, making it important to top up daily through colourful fruits and vegetables such as peppers, kiwi and citrus.

Every breath we take naturally produces reactive molecules that, in excess, can start to wear on our cells. Vitamin C helps to keep these in check by neutralising them before they cause damage. This protective action works throughout the body, from the blood to the skin’s surface, helping tissues stay healthy and resilient.

Vitamin C is sensitive to heat, light and oxygen. Cooking methods that use high heat or large amounts of water can reduce its levels, especially when the cooking liquid is discarded. Steaming vegetables lightly, adding raw fruit and vegetables to meals, or choosing frozen produce when fresh isn’t available are all simple ways to preserve more of this delicate nutrient.

Vitamin C and glucose share similar transport routes into cells, which means they can compete for access. When blood sugar levels are high, vitamin C can struggle to get inside the cells that need it most. Over time, a diet high in added sugars may quietly reduce how efficiently vitamin C works in the body. Keeping added sugars low helps ensure this vital nutrient can do its job. 

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.