Vitamin C is an essential micronutrient found in many fruits and vegetables. Your body uses it to grow, develop and repair tissues. It’s also responsible for collagen formation and absorption of iron.

As a potent antioxidant, vitamin C can also reduce oxidative stress and prevent disease-causing free radicals. Andstudies show that consuming high amounts of vitamin C can lower your risk of developing certain chronic diseases.

While vitamin C boasts a multitude of benefits, it’s best known for its role in immune function. Research has found that vitamin C can boost your immune system and shorten the symptoms of illnesses, including the common cold. This is because vitamin C promotes the production of white blood cells, known as lymphocytes and phagocytes. These cells help protect your body against certain viruses and infections.

Although vitamin C deficiency is uncommon in developed countries, it still affects around 7% of people in the U.S. Being deficient in vitamin C can cause weak bones, unhealthy teeth and gums, poor immunity and in severe cases,death.

How much vitamin C do you need? The recommended daily value of vitamin C is 75mg for women and 90mg for men. But as Dr. Michael Greger points out, this number is only the amount you need to prevent deficiency, not the amount needed for optimal health. 

Because your body filters out most vitamin C, you actually need more than the RDV. So how much vitamin C do you really need? Reports show that consuming roughly 200mg per day is the optimal vitamin C intake for adults.