Vitamin C is a water-soluble vitamin that plays an essential role in the body. It is a strong antioxidant and is required to:

• form collagen in bones, cartilage, muscle, and blood vessels
• strengthen cell walls and capillaries
• aid absorption of iron

Vitamin C is commonly used to enhance immunity, minimise cold symptoms, speed wound healing, and promote healthy gums.

Our bodies cannot produce Vitamin C

We must get Vitamin C from foods and supplements.

Processing, cooking in water, defrosting and even long storage will remove Vitamin C from foods

Vitamin C occurs in low concentrations in some foods, but is very easily lost. Foods that are a good source of Vitamin C include citrus fruits, tomatoes and vegetables such as broccoli, sprouts and potatoes.

Your lifestyle may increase the risk of deficiency

Aside from a poor diet, smoking (passive or active) can lead to deficiencies.

Severe Vitamin C deficiency is rare. The symptoms of mild deficiency can include fatigue, malaise, and inflammation of the gums.

* Source: Nutrient Reference Values for Australia and New Zealand. National health and Medical Research Council

It is not possible to establish a Maximum Recommended Dose for Vitamin C, but 1,000 mg/day is a prudent limit.