Vitamin C is vital for the immune system, connective tissue, heart and blood vessel health, among many other important roles.
Humans cannot produce "ascorbate" or "vitamin C" in our livers like other mammals do. It's a genetic condition known as hypoascorbemia. Animals that produce vitamin C internally, do so at an equivalent rate for humans, from 2000 to 12000 mg every day, depending on their weight.
It is usually more effective to take regular vitamin C (not timed-released) in divided doses throughout the day, preferably with meals. It is mildly acidic and can actually aid with digestion. Timed-released vitamin C often times ends up in the toilet because not everyone's digestive tract can break down the waxy coatings on timed-released vitamins.
While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
Foods rich in vitamin C include (raw):
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Acerola cherry
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Guava
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Sweet red pepper
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Chili peppers
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Blackcurrants
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Sweet red pepper
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Kiwifruit
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Lychee
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Citrus fruits
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Strawberry
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Papaya
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Broccoli
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Parsley
Vitamin C deficiency is rare, but some signs can include:
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Rough, bumpy skin
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Corkscrew shaped body hair
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Bright red hair follicles
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Spoon-shaped fingernails with red spots or lines
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Dry, damaged skin
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Bruise easily
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Slow would healing
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Swollen, painful joints
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Weak bones
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Bleeding gums and tooth loss
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Poor immunity
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Persistent iron deficiency (anemia)
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Fatigue and poor mood
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Unexplained weight gain
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Chronic inflammation
Supplementary range: 2000 - 12000 mg/day, depending on weight. The way to find your daily dose is to keep increasing it by 1000mg/day to bowl tolerance (loose stool), then back it down by 1000mg the following day.