Vitamin C

Vitamin C works as an antioxidant to protect our bodies from free radical damage, and is also involved in the growth of our bones, tendons, ligaments and skin and increases the absorption of iron from our foods (particularly from vegetarian sources). Unlike some animal and our primate cousins, the human body cannot create Vitamin C, therefore we must consume it. 

How much vitamin C we need depends on where we are in our life cycle, but the daily recommended dosages are, 

 Age (years) RDI*/Day
 Under six months 30mg
 6-12 months 35mg
 1-3 years 40mg
 4-10 years 45mg
 11-14 years 50mg
 15+ years 60mg
 Pregnanat females 70mg
 Lactating females 95mg

* Recommended Daily Dosage from Encyclopedia of Nutritional Supplements, Michael T. Murray

However, as winter approaches some people believe that a higher dose is required to boost protection against the dreaded lurgies and support immunity all year round.