Famously found in citrus fruits, Vitamin C is not only essential to maintain health, but has a lot of additional benefits. This water soluble vitamin is best known for its role in fighting cold and flu, but it does so much more. Vitamin C is essential to healing and repair because it is vital to the production of collagen, which is the major type of connective tissue forming the scaffolding for our cells, muscles, joints, organs and skin. It is essential in protein metabolism, and through its role in the body's production of carnitine, helps the body make use of fat for energy. Without Vitamin C, the body would absorb less iron, and it also protects fat soluble vitamins. Vitamin C is a powerful antioxidant, which means it prevents free radical damage, and can speed up muscle recovery in people who train regularly. Because of this, bodybuilders and athletes have a much higher requirement for this vitamin. While a lot of fruits and vegetables contain high levels of vitamin C, people with busy lifestyles can find it difficult get enough vitamin C from food, particularly if they are using large doses to fight cold and flu. Supplementation is an easy way to get the Vitamin C you need to fight illness and injury and stay at the top of your game.