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Supporting immune system health is important.† Vitamin C has antioxidant activity and helps neutralize cell-damaging free radicals in the body, as well as helps support the immune system. Additionally, vitamin C plays a role in iron absorption and is necessary for the body to synthesize collagen, which is beneficial for the health of skin.† Helps support immune system health.† Helps fight against cell-damaging free radicals.† Helps support collagen synthesis.† Plays a role in the absorption of iron.† What Are The Benefits Of Vitamin C? Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is important for the normal production and function of immune system cells.1 As an antioxidant, vitamin C helps our body’s cells, including immune cells, to fight against oxidative damage by helping to quench free radical species.2 These offenders can be generated during normal metabolism as well as through exposure to toxins and pollutants and are detrimental to overall health. In addition to its role as an antioxidant, vitamin C enhances iron absorption in the intestine and is required for collagen formation.3† What Are The Recommended Intakes For Vitamin C? Multiple factors, including age, gender, life stage and smoking status, affect the amount of vitamin C a person needs.4 Therefore, the Institute of Medicine’s Recommended Dietary Allowance (RDA) for vitamin C varies slightly between men and women of different life stages and conditions. It is recommended that men and women 19 years and older consume 90 mg and 75 mg per day, respectively.5 What Foods Provide Vitamin C? Fruits, fruit juice and vegetables are rich sources of vitamin C. Oranges, orange juice, red bell peppers, strawberries and broccoli are examples of a few foods that provide excellent amounts of vitamin C per serving. Unfortunately, nationally representative research data demonstrates that Americans are not meeting recommendations for fruit and vegetable intake or vitamin C intake on average, resulting in a significant prevalence (37%) of Americans with inadequate dietary vitamin C intake. A vitamin C supplement can help fill this key nutrient gap. This recommendation increases in men and women who smoke to 125 mg and 110 mg, respectively, due to the increased oxidative stress they experience.6 Recommendations for pregnant and breastfeeding women are 85 mg per day and 120 mg per day, respectively, and are higher to address the increased needs of mother and baby.