Legendary for its ability to ward off the common cold, vitamin C is important for everyone. A powerful antioxidant, vitamin C fights harmful free radicals that cause cell damage.
Vitamin C is not produced naturally in the body, meaning the nutrient must be obtained from food or supplements. Vitamin C is central to the development and maintenance of healthy bodies.
How much you should have: The current recommended daily dosage of vitamin C for girls between 14 and 18 years old is 65 mg per day, while boys need 75 mg. Vitamin C becomes more important with age. After 19 years old, women require 75 mg per day, while men require 90 mg.