Vitamin C and Your Immune System
What Does Vitamin C Actually Do?
Vitamin C is probably one of the first nutrients that comes to mind when we think about supporting our immune system, particularly as we head into the colder months. But what does vitamin C actually do in the body, how much do we need, and what does it mean when we say our Electrolytes with Coconut Water provides 300% of your daily reference intake?
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin. Unlike some nutrients that can be stored within the body, vitamin C cannot be stored, which means we need to regularly include it within our diet.
Vitamin C is naturally found in a wide range of fruit and vegetables, including citrus fruits, peppers, strawberries, blackcurrants, broccoli and Brussels sprouts.
Although it's probably best known for its association with the immune system, vitamin C actually has a number of important functions throughout the body.
How Does Vitamin C Support the Immune System?
Vitamin C contributes to the normal function of the immune system.
Our immune system is made up of a complex network of cells, tissues and organs that work together as part of the body's natural defence system, and good nutrition is one of the factors needed to support its normal function.
This is an important distinction. Vitamin C doesn't simply “boost” your immune system, and taking more doesn't necessarily mean a stronger immune system. Instead, getting enough vitamin C helps support its normal function.
This is also why looking at our diet as a whole is important, no single nutrient can replace a varied and balanced diet.
Vitamin C Is Also an Antioxidant
Another important role of vitamin C is that it contributes to the protection of cells from oxidative stress.
Oxidative stress occurs when there is an imbalance between free radicals and the body's antioxidant defences. Free radicals are naturally produced through processes within the body as well as in response to external factors.
Antioxidants, including vitamin C, help protect our cells against oxidative stress.
Vitamin C Can Help Reduce Tiredness and Fatigue
Vitamin C also contributes to the reduction of tiredness and fatigue.
This is one of the reasons vitamin C can be a useful nutrient to consider as part of our overall diet, particularly during periods when we're feeling busy or run down.
It's important to remember that tiredness can have lots of different causes, and vitamin C isn't a treatment for fatigue. Instead, it is one of a number of nutrients involved in normal processes within the body.
What Does Vitamin C Have to Do With Collagen?
Vitamin C also contributes to normal collagen formation.
Collagen is the most abundant protein within the human body and has an important structural role in a number of tissues, including our skin, bones, cartilage and blood vessels.
Our bodies naturally produce collagen, but vitamin C is required as part of the normal collagen synthesis process. This is why vitamin C has authorised health claims relating to normal collagen formation for the normal function of the skin, bones, cartilage and blood vessels.
This doesn't mean that consuming more and more vitamin C will result in more collagen. Rather, having an adequate intake of vitamin C is important for the body's normal collagen formation.
How Much Vitamin C Do We Need?
In the UK, adults aged 19 to 64 are advised to get 40mg of vitamin C per day, and most people should be able to get the vitamin C they need from a varied and balanced diet.
You may also see something called a Reference Intake, or RI, on food labels.
The Reference Intake used for vitamin C labelling is 80mg. This is a standardised reference value used on food labels to help consumers understand how much of a nutrient a food or drink provides.
It's worth noting that a Reference Intake isn't quite the same thing as an individual's daily requirement, which is why you may see both 40mg and 80mg mentioned when reading about vitamin C.
What Does 300% of Your Daily Reference Intake Mean?
Each 5g serving of our Electrolytes with Coconut Water provides 240mg of vitamin C.
As the Reference Intake used for vitamin C labelling is 80mg, 240mg per serving provides 300% of the daily Reference Intake.
That doesn't mean you're getting “three times the benefits” of vitamin C. Reference Intake percentages simply give us a standardised way of showing how much of a nutrient a product provides relative to the reference value.
Vitamin C is water-soluble and isn't stored within the body, which is why having a regular dietary intake is important.
Why Have We Included Vitamin C in Our Electrolytes?
Hydration is important throughout the year, not just during warmer weather or when we're exercising.
Our Electrolytes with Coconut Water combine organic coconut water powder with key electrolytes including potassium and chloride, alongside vitamin C.
Each 5g serving provides 240mg of vitamin C, 300% of the daily Reference Intake.
This means that alongside incorporating electrolytes into your hydration routine, the vitamin C contributes to:
- The normal function of the immune system
- The reduction of tiredness and fatigue
- The protection of cells from oxidative stress
- Normal collagen formation for the normal function of skin, bones, cartilage and blood vessels
Simply mix 5g into water and enjoy as part of your day.
Electrolytes With 300% of Your Vitamin C Reference Intake
Our Electrolytes with Coconut Water combine organic coconut water powder with potassium and chloride, alongside 240mg of vitamin C per 5g serving.
There's also real lime juice powder for a refreshing citrus flavour, with no artificial sweeteners or added sugar.
The Bottom Line
Vitamin C does much more than simply support our immune system. It's involved in a number of important processes throughout the body, from protecting cells against oxidative stress to supporting normal collagen formation and helping to reduce tiredness and fatigue.
Our bodies don't store vitamin C, so regularly including vitamin C-containing foods within a varied and balanced diet is important.
And while 300% of the Reference Intake might sound like a lot, it doesn't mean three times the benefit. It simply tells you that each serving of our Electrolytes with Coconut Water provides 240mg of vitamin C compared with the 80mg reference value used for food labelling.
Frequently Asked Questions
What does vitamin C do for the immune system?
Vitamin C contributes to the normal function of the immune system. It supports normal immune function rather than “boosting” the immune system.
What does 300% Reference Intake of vitamin C mean?
The Reference Intake used for vitamin C labelling is 80mg. A 5g serving of our Electrolytes with Coconut Water provides 240mg of vitamin C, which is equivalent to 300% of this Reference Intake.
Does 300% of the Reference Intake mean three times the benefits?
No. The percentage simply shows how much vitamin C the product provides compared with the standard reference value used for food labelling. It doesn't mean that 300% provides three times the health benefit.
Does vitamin C help with tiredness?
Vitamin C contributes to the reduction of tiredness and fatigue as part of its normal functions within the body.
Does vitamin C support collagen formation?
Yes. Vitamin C contributes to normal collagen formation for the normal function of tissues including the skin, bones, cartilage and blood vessels.
What foods naturally contain vitamin C?
Vitamin C is naturally found in a range of fruit and vegetables, including citrus fruits, peppers, strawberries, blackcurrants, broccoli and Brussels sprouts.
Daisy, MSc PGDip ANutr, is a Registered Associate Nutritionist with a Master's Degree in Public Health Nutrition, and a Post Graduate Diploma in Eating Disorders and Clinical Nutrition, both of which are Association for Nutrition (AFN) accredited. She also has a BSc degree in Psychology and Cognitive Neuroscience; and has completed an AFN accredited Diet Specialist Nutrition course.
Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you have a medical condition, or are pregnant or breastfeeding, we recommend consulting your healthcare professional before use.