Of all the vitamins the human body needs, Vitamin C is certainly one of the most important. Most animals produce their own C vitamins, but humans do not. C vitamins are necessary for us to produce collagen, which keeps connective tissue and skin healthy. Deficiency in C vitamins disrupts the process of collagen formation.

Many people use high doses of C vitamins to treat colds, but the advantage has not been proved medically. C vitamins may just make colds feel better because, in high doses, they have an antihistamine effect. However, if you feel that taking C vitamins helps with your cold, there is no harm, unless you take way too much of the vitamins.

Vitamin C is also one of the antioxidant vitamins that, in proper doses, help protect the body from free radical formation. Deficiency in Vitamin C and other vitamins leaves our bodies more susceptible to disease.

Many foods contain C vitamins: citrus fruits, leafy greens, broccoli, peppers, strawberries, cantaloupe are some of them. C vitamins can be lost in food preparation, because of the exposure to air or water. However, most foods high in C vitamins will still have plenty after cooking. The average American gets 72 mg of C vitamins from their daily diets.

The recommended daily allowance of Vitamin C is 60 to 90 mg a day. Men need more than women. Smokers also need to supplement their C vitamins, because smoking depletes your Vitamin C levels; the recommended daily supplement of C vitamins for smokers is 35 mg more than the average person.