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Vitamin C

Vitamin C

What is vitamin C?1

Vitamin C is the generic name for a number of molecules that have the ability to prevent scurvy (antiscorbutic activity).1 Vitamin C cannot be synthesised by humans and must be obtained from dietary sources.

Vitamin C plays a crucial role in:2

  • Controlling infection
  • Promoting wound healing
  • Neutralising harmful free-radicals
  • Collagen production
  • Supporting hormonal and chemical messaging in the brain and nervous system

Recommended dietary intake of vitamin C1

Age groupVitamin C (mg/day)
1–3 years35
4–8 years35
9–13 years40
14–18 years40
19–70 years45
Pregnancy60
Lactation85

Sources of vitamin C

As vitamin C cannot be stored in the body it must be consumed daily through food or supplements. Good sources of vitamin C include:2

Fruits

Vegetables

Oral nutritional supplements

Signs and consequences of vitamin C deficiency2

Vitamin C deficiency is rare in developed countries but may occur if dietary intake is limited to less than 10 mg daily for longer than one month. Deficiencies are associated with:

  • Scurvy
  • Skin spots caused by bleeding or bruising
  • Swelling or bleeding gums
  • Hair loss
  • Delayed wound healing
  • Fatigue
  • Iron deficiency

Did you know?

Vitamin C helps support the immune system.

Tags:
IMMUNITY
NUTRITION ACADEMY

Food for Special Medical Purposes. Use only under medical supervision.

References: 1. National Health and Medical Research Council, Australian Government Department of Health Ageing, New Zealand Ministry of Health, Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council. (2006). 2. Harvard School of Public Health. The Nutrition Source – Vitamin C. Available at: https://www.hsph.harvard.edu/nutritionsource/vitamin-c/. Accessed: September 2023.

ANZ.2023.42467.ALL -AND -PND.1 (v1.1)

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