Discover what you need to know about vitamin C - what it does, where to get and how much is recommended each day.
What is vitamin C?
Like many other vitamins, Vitamin C is a water-soluble vitamin naturally found in foods. Vitamin C is unable to be stored or synthesised by the human body so it is an essential dietary nutrient.
What is it good for?
Most of us might be aware how vitamin C can support the immune system, especially when it comes to reducing infection and the common cold. Did you know that vitamin C supplementation may reduce the occurrence and the length of a cold?
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Did you also know the other important roles vitamin C plays within the body?
Vitamin C helps iron absorption; when consumed alongside iron, food sources of vitamin C or supplements may lead to increased absorption.
When it comes to skin health, vitamin C is an essential nutrient for the biosynthesis of collagen, soft tissue and wound healing.
There is some promising research regarding vitamin C’s effect on adrenal function and stress reactivity in regulating cortisol output and supporting the stress response.
Vitamin C foods
Vitamin C is widely found in fruits and vegetables; that’s why it’s so important to eat the rainbow of fresh fruit and vegetables daily! Fruits such as blackcurrants, guava, citrus, and kiwi fruit are rich sources of vitamin C, while vegetable sources include broccoli, sprouts, capsicum, and tomatoes.
Did you know that just 1 fresh orange daily will provide the recommended intake of vitamin C for most adults? Consider adding an orange to your lunch box tomorrow!
How much vitamin C do you need?
The recommended daily intake of vitamin C for adults is 45mg/day. For adolescents between eight and 18 years old the recommended daily intake is 40mg/day, and for children under eight years old, it is 35mg/day.
Vitamin C intake requirements are increased during pregnancy and breastfeeding; 60mg/day and 85mg/day, respectively.
Are you at risk of vitamin C deficiency?
Scurvy which can affect the skin, gums and general health overall is a condition caused by vitamin C deficiency. Though, given the abundance of vitamin C in the food we consume, deficiency and thus scurvy is quite rare in developed countries.
While a vitamin C deficiency is quite rare, that doesn’t necessarily mean that inadequate intake isn’t of concern. Due to the increased oxidative stress in cigarette smokers, vitamin C status in such individuals is lower. While a healthy, varied diet inclusive of fruits and vegetables will likely be enough to meet the vitamin C recommended daily intake, people who have a limited diet void of essential nutrients, or those with malabsorption issues may be at a higher risk of not obtaining sufficient vitamin C.
If considering vitamin C supplementation always read the label and follow the directions for use. This article contains information and advice of general nature only. You should always consult with your medical professional for health and wellness advice specific to your personal circumstances
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Reviewed by the healthylife Advisory Board June 2022
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