Vitamin C is an important extracellular antioxidant. In addition it is required for a number of synthesis reactions including the production of collagen. In its role as an antioxidant, vitamin C protects cells from free radical damage and oxidative stress. Taking supplemental vitamin C can be beneficial, but there is an intake limit above which no extra benefit is obtained. Evidence from studies suggests that after around 500 mg per day, the benefits of extra vitamin C tail off significantly, and above 1000 to 3000 mg, there may be little benefit to higher intakes. More is therefore not always better. A better alternative to taking very high amounts of a single antioxidant is to take lower amounts of multiple antioxidants. This relates to the fact that antioxidants work synergistically because their free radical scavenging abilities differ but overlap. Taking 500 mg of vitamin C with small amounts of flavonoids for example may provide a significantly better antioxidant defence that mega doses of vitamin C alone.
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