Find your recommended daily vitamin c intake based on age, sex, and life stage. Based on Australian NHMRC Nutrient Reference Values.
Vitamin C (ascorbic acid) is essential for collagen synthesis (wound healing, skin, blood vessels), immune function, and iron absorption. It is a powerful antioxidant. Unlike most animals, humans cannot synthesise vitamin C and must obtain it entirely from diet.
Severe vitamin C deficiency causes scurvy — rare in Australia. Symptoms include fatigue, swollen or bleeding gums, bruising easily, slow wound healing, joint pain, and dry hair. Mild deficiency is more common in smokers, people with poor fruit/vegetable intake, and those with malabsorption.
No established UL for Australia. The US sets 2,000mg/day. Very high doses from supplements (>1g/day) can cause diarrhoea and gastrointestinal discomfort.
See your GP if you are concerned about vitamin c deficiency, are pregnant or planning pregnancy, have a condition affecting nutrient absorption (coeliac disease, Crohn's, bariatric surgery), or are considering vitamin c supplements beyond a standard multivitamin dose.