Vitamin C

Why do we need vitamin C?

Good levels of vitamin C will help you maintain your general health and wellness. Vitamin C has several vital roles within the optimal functioning of the human body. We need vitamin C to make collagen (a protein required to help wounds heal), to improve the absorption of iron from plant-based foods, and to help the immune system to work properly and protect the body from infections and disease (1). Furthermore, high levels of vitamin C in your blood may be correlated with an improved overall mood and lower levels of depression, confusion and anger (2).

People who have low levels of vitamin C might experience some of the following symptoms:

  • Poor skin health: dry skin, skin rashes and bumps
  • Easy bruising
  • Poor hair and brittle nails
  • Low immunity, susceptibility to colds and flu

Food sources of vitamin C.

Vitamin C can be found in most fruits and vegetables. The highest levels of vitamin C can be found in citrus fruits, red bell pepper, strawberries, broccoli, tomatoes and spinach.

What is the Nutrient Reference Value of vitamin C?

80 mg/day for adults (3).

For who do we recommend a supplement?

When your body is undergoing extra stress (physical and/or mental), a supplement might help to maintain good levels of vitamin C in order to support your brain health and immunity (1, 4).

People who smoke, consume high amounts of alcohol, have a restricted diet, or have specific medical conditions (inflammatory bowel diseases), often have higher vitamin C needs and a supplement might be advised.

Some research suggests that supplementing vitamin C might decrease the severity and duration of the common cold, however, it appears that supplementation should be initiated within 24 hours of the symptom onset to have the best benefit. Therefore, it might be advisable for people who are easily susceptible to the common cold, to supplement vitamin C during the winter months (5).

Other studies also suggest that a higher intake of vitamin C can have a positive impact on blood pressure and lower the risk for coronary heart disease (6, 7).

FFF Supplement Dose.

1000 mg

Why choose supplements from Fresh Fitness Food?

Our supplement contains ascorbic acid, which is vitamin C in its purest form. It’s the same form of vitamin C found naturally in food and has the best bioavailability.

When it comes to our health, the food we put in our bodies can have a significant impact in many ways. It affects our mood, energy levels, stress, physical activity and everything in between. The right nutrition can help us to feel better, every day. At Fresh Fitness Food we believe in a food-first approach as food provides you with so much more than just nutrients. Many of us should be able to get most nutrients from a healthy and balanced diet, however, there are some caveats and exceptions where food supplements can assist to fill up the gaps.

If you are unsure or have any questions about food supplements, you can book in for a call with one of our all-knowing nutritionists here (link:


  1. Carr, A. and Maggini, S., 2017. Vitamin C and Immune Function. Nutrients, 9(11), p.1211.
  2. Pullar, J., Carr, A., Bozonet, S. and Vissers, M., 2018. High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students. Antioxidants, 7(7), p.91.
  3. 2021. Vitamin C (Ascorbic acid) | HSIS. [online] Available at: <> [Accessed 16 June 2021].
  4. Harrison, F. and May, J., 2009. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radical Biology and Medicine, 46(6), pp.719-730.
  5. Bucher, A. and White, N., 2016. Vitamin C in the Prevention and Treatment of the Common Cold. American Journal of Lifestyle Medicine, 10(3), pp.181-183.
  6. Juraschek, S., Guallar, E., Appel, L. and Miller, E., 2012. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 95(5), pp.1079-1088.

Knekt, P., Ritz, J., Pereira, M., O’Reilly, E., Augustsson, K., Fraser, G., Goldbourt, U., Heitmann, B., Hallmans, G., Liu, S., Pietinen, P., Spiegelman, D., Stevens, J., Virtamo, J., Willett, W., Rimm, E. and Ascherio, A., 2004. Antioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts. The American Journal of Clinical Nutrition, 80(6), pp.1508-1520.

Lisa Scheepers
Latest posts by Lisa Scheepers (see all)

Published by Lisa Scheepers

Lisa studied Nutrition and Dietetics in Belgium. After graduating, Lisa made the move to London and joined Fresh Fitness Food in 2017. Her main focus at work is to ensure our clients are having the best experience with FFF. Outside of work, Lisa loves to spend time running or walking outdoors.

Leave a comment

Your email address will not be published. Required fields are marked *