Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Good sources include:

citrus fruit, such as oranges and orange juice

peppers

strawberries

blackcurrants

broccoli

brussels sprouts

potatoes

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

stomach pain

diarrhoea

flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health and Social Care advise?

You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful.

Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.

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