If you only wish to take one vitamin then Vitamin C with Bioflavanoids is the one. Vitamin C is made by almost every other mammal except humans. And because it cannot be stored in the body the vitamin C we gain from our foods is very quickly lost. Vitamin C is a powerful antioxidant utilised in dozens of bio-mechanical pathways.  Vitamin C is essential for the maintenance of a healthy immune system and resistance to infection.  It is also required for assisting with the uptake of iron. 

Vitamin C and Bioflavonoids occur naturally together in nature.  Bioflavonoids are natural, organic plant pigments with have been shown to assist in the availability and use of Vitamin C and are particularly important in maintaining the good condition of blood vessels since they support collagen integrity. This buffered Vitamin C has a higher pH to minimise gastric irritation and prevent adding to the body's acid load.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.  The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

Vitamin C deficiency can lead to dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; weakened enamel of the teeth; swollen and painful joints; anemia; decreased ability to ward off infection; and, possibly, weight gain because of slowed metabolic rate and energy expenditure. A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.  All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.  Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

Vitamin C is water soluble and is regularly excreted by the body. Therefore, toxicity is very rare. Amounts greater than 2,000 mg/day, however, are not recommended because such high doses can lead to stomach upset and diarrhea.

Vitamin C should be consumed every day because it is not fat-soluble and, therefore, cannot be stored for later use.