Vitamin C is probably the best known of all the vitamins, and is vital for many bodily functions. It performs these functions:

1. Repels undesirable bodily parasites.

2. Stimulates the production of collagen in the skin.

3. Helps in the production of anti bodies.

4. A natural antihistamine, effectively reducing reaction to allergies.

5. Naturalizes pollutants.

6. Maintains healthy skin.

7. Increases the rate of wound healing.

8. Turns food into energy

9. Fighting free radicals in its antioxidant role, which means it can protect against cancer and heart disease.

So many foods contain Vitamin C; here are a few examples: broccoli, cabbage, sweet pepper, watercress, spinach, strawberries, raspberries, tomatoes, oranges, lemons, melon - and others.

However, it deteriorates quickly and, as the most unstable of the vitamins, it is easily destroyed by cooking, so ideally eat these foods fresh, and raw if possible. Adversely affected by: pesticides and toxic metals such as lead, aluminum, mercury and cadmium; also by alcohol, drugs, smoking, rancid oils, burning of food.

As we can use more vitamin C than is likely to be readily obtained from food, it's best to take a supplement too. Experts disagree about the correct level to use. At the time of writing, most nutritionists are of the opinion that the UK RDA of 40mg is too low, and will merely prevent symptoms of vitamin C deficiency, such nose or gum bleeding, low energy, frequent colds and easy bruising.

Unlike most mammals, humans do not manufacture their own vitamin C; as only a minimal amount is stored, it is essential to boost this from the diet and a supplement.

My recommended dosage is 1,000mg a day, however, more can be beneficial. It is usually tolerated up to about 10,000mg per day (possibly more in the grips of infection) but beyond that loose bowels may cause problems. This is not a sign of toxicity, and will stop when the dose is reduced. Excess is discharged in the natural process of urinating. Our tolerance and usage greatly increases when fighting an infection.

WARNING: Take the advice of your medical specialist about vitamin C supplementation if you are having radiation, or during chemotherapy as high doses may interfere with cytotoxic drugs.

How does vitamin C promote good, healthy skin?

Continued use of beauty products incorporating vitamin C, is another method of obtaining supplies, in addition to supplementation and in the diet. On a note of caution, skin or beauty products do not usually include an ability to shield the skin from the harmful UV rays of the sun, so should not be used as an alternative to a sunscreen.

The inclusion of vitamin C in a beauty product can benefit you in the following ways:

1. Perks up sun-damaged skin.

2. Minimize the effect of facial lines and wrinkles.

3. Improves skin tones.

4. UV aging is reduced, to achieve younger looking skin.

5. Can be used under daily make up or over-night.

6. Pores are unclogged.

7. Has a moisturizing effect.

8. Promotes collagen production.

9. Maintains an elastic effect on your skin.

To be useful and effective to the skin and body, vitamin C should be in the form of L-ascorbic acid. Studies reveal that once it is applied on the skin, it can stay there for up to seventy two hours.

Collagen Synthesis

Collagen is a protein found in connective tissue that allows skin tissue to resume its natural shape and to retain its youthful appearance. Vitamin C is the only antioxidant proven to increase collagen synthesis, it aids in the healing of minor cuts and wounds.

The body's natural ability to produce collagen is reduced as you mature; in addition, the decrease is accelerated by the effects of photo aging. L-ascorbic acid, the natural form of vitamin C, stimulates increased production of collagen by communicating with the collagen genes. It is also a cofactor for enzymes vital in collagen synthesis.

Vitamin C and Sun Protection

Vitamin C also has a role as an antioxidant and free radical inhibitor. The harmful uv rays of the sun will promote free radicals, which are very reactive molecules.

Too much UV radiation exposure will give rise to free radicals. As UV radiation deeply penetrates the skin creating free radicals as well as other reactive agents that hit and damage the skin's lipids, vitamin C helps the body to neutralize these free radicals.

Free radicals restrict the natural formation of collagen. As a result, wrinkles and premature skin sagging transpire.

Vitamin C and Melanogenesis

Research shows that vitamin C helps decrease melanin formation. Melanin is responsible for the skin's dark pigmentation and studies clearly show that vitamin c contributes to skin lightening.

A preparation can be used to clarify and even out skin tone, as it lightens dark spots and skin blemishes.

Guidelines in evaluating vitamin C products:

1. Ask if the product contain L-ascorbic acid. There are certain products containing L-ascorbic acid within a vitamin C complex.

2. L-ascorbic acid should be at a low pH level, to effectively penetrate the skin.

3. Check if the preparation is stable.

4. L-ascorbic acid, low pH and high concentration, is desirable in a product.

5. Do remember that when a label says "vitamin C", it does not necessarily mean that it contains L-ascorbic acid.

Regardless of all the benefits vitamin C provides, one should note that it is important not to get stuck on just one antioxidant alone. Skin aging is very complicated, and although vitamin C is evidently very effective, researchers suggest that it is best to combat factors in increasing skin aging using multiple antioxidants and not relying on a few.

Other important ingredients in a skin-care product include natural extracts from vegetables and fruits to provide the maximum anti-oxidant and age defying blend of nutrients for the skin. Phytonutrients (beneficial chemicals found in plants) are known to be the strongest in the most colorful fruits and vegetables.

In addition to obtaining these from sensible eating, beauty products can be an alternative source, so, check the ingredients.