Vitamin C (Ascorbic Acid, Sodium Ascorbate)
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.
|Age||Estimated Average Requirements (EAR)||Recommended Daily Intake (RDI)|
|Women||all||30 mg/day||45 mg/day|
|Men||all||30 mg/day||45 mg/day|
|Children||9-18 yr||28 mg/day||40 mg/day|
|Children||1-8 yr||25 mg/day||35 mg/day|
* 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.