What is vitamin C?

Vitamin C (also known as L-ascorbic acid or ascorbate) is a natural antioxidant.

This vitamin can be found in a variety of fresh foods, mainly fruits and vegetables.

Vitamin C is essential for keeping you healthy and your body functioning well.

Why is vitamin C important for my health?

Vitamin C has many important roles in the body, including:

• keeping your skin, bones and blood vessels healthy
• helping with wound healing
• keeping your immune system healthy
• helping your body absorb iron from the food you eat

There is some research to show that vitamin C may also reduce the length of severe common cold symptoms.

You should have foods containing vitamin C regularly as part of a healthy diet.

What foods are high in vitamin C?

Vitamin C is found in many fruits and vegetables.

Food	Vitamin C content in milligrams (mg) per 100 grams (g)
Red capsicum	240
Brussels sprouts	220
Cabbage	100
Broccoli	88
Kiwi fruit	85
Strawberry	76
Orange	53
Pineapple	50

The amount of vitamin C in fruits and vegetables varies and can be influenced by:

• the season
• how the fruits and vegetables are transported to the shops
• the shelf life of products
• storage time
• how you cook them

Eating fresh fruit and vegetables is ideal, because cutting, bruising, cooking and exposing food to certain materials can destroy the vitamin C.

How much vitamin C do I need?

The Australian Government publishes Recommended Dietary Intake (RDI) guidelines for vitamins.

Amount of vitamin C needed per day
Children and teenagers	35mg to 40mg
Adults	45mg
During pregnancy	55mg to 60mg
During breastfeeding	80mg to 85mg

If you are concerned about your vitamin C intake, keep a food diary to record what you eat. You can also talk to your doctor or dietitian.

Can I have too little vitamin C?

It's possible to not get enough vitamin C from your diet if you don't eat enough fresh fruit and vegetables.

Symptoms of a lack of vitamin C can include:

• a tendency to bruise or bleed easily
• bleeding gums
• wobbly teeth
• poor wound healing
• skin spots — due to bleeding and bruising from broken blood vessels
• hair loss

CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.

Vitamin C is not stored in your body, so a deficiency can develop quickly.

You can be at increased risk of vitamin C deficiency:

• if you don't eat enough fruit and vegetables on a long-term basis
• if you smoke
• after an illness or surgery — especially surgery to your small bowel

Sometimes, vitamin C deficiency (a lack of vitamin C) can lead to scurvy.

Should I take vitamin C supplements?

The best way to give your body the vitamins it needs is to eat a varied diet that includes:

• a variety of fresh fruit and vegetables
• healthy proteins, such as lean meats and poultry, fish, eggs, dairy, nuts, seeds, legumes and beans

Some people may need to take vitamin supplements to avoid vitamin deficiencies and stay healthy. Vitamin supplements may be recommended if you:

• are found to have a vitamin deficiency
• have a restrictive diet
• have certain health conditions that impact vitamin absorption

Before taking any vitamin supplements, speak with your doctor or an Accredited Practising Dietitian.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Do vitamin C supplements cause side effects?

When taken as directed, vitamin C supplements taken by mouth do not usually cause serious side effects.

Always talk to your doctor before you start taking supplements and follow the instructions on the package.

Taking too much vitamin C in supplement form can cause:

• abdominal (tummy) pain or cramps
• diarrhoea
• flatulence
• kidney stones

High doses of vitamin C can also interfere with the way your body absorbs other essential nutrients, such as iron.

Do not take more than 1,000mg per day in the form of a vitamin C supplement.

Resources and support

See the Australian Guide to Healthy Eating.

Dietitians Australia has information on healthy eating and finding a dietitian.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Languages other than English

NSW Health has information about eating healthy in languages other than English.

Information for Aboriginal and/or Torres Strait Islander peoples

Australian Indigenous HealthInfoNet has many resources about healthy eating for Aboriginal and/or Torres Strait Islander peoples.