🧬 Family & Essentiality

🌿 Plain-Language Summary

Vitamin C supports collagen formation, strengthens antioxidant defences, and improves iron absorption from plant foods. Humans cannot synthesise it and must obtain it from diet.

⚗️ Molecular & Chemical ID

• Formula: C₆H₈O₆
• Water-soluble, limited body stores
• Short half-life → frequent intake required

⚡ Functions

• Collagen synthesis (skin, gums, connective tissue, wound healing)
• Antioxidant defence (regenerates vitamin E, reduces oxidative stress)
• Enhances non-heme iron absorption
• Supports normal immune cell activity

🍽️ Absorption & Bioavailability

🥗 Food Sources

• Citrus fruits, kiwifruit, berries, mango, pawpaw
• Capsicum, broccoli, Brussels sprouts, tomatoes
• Leafy greens (best lightly cooked or raw)

🇦🇺 Australian NRVs (NHMRC)

• Adults: 45–90 mg/day (varies by sex)
• Smokers: +35 mg/day extra
• UL: High intakes may cause gastrointestinal upset

🚨 Deficiency & Excess

Deficiency

Fatigue, gum bleeding, poor wound healing; severe prolonged deficiency = scurvy (rare in Australia).

Excess

High supplemental doses may cause diarrhoea, cramps, and kidney stone risk.

🧪 Testing & Monitoring

• Measured via plasma/serum vitamin C
• Interpretation is lab-specific
• Rarely tested unless deficiency suspected

📊 Evidence Snapshot

• 🔬✅ Well-established: Collagen formation, antioxidant function, iron absorption
• 🧪⚖️ Promising/mixed: Slight reduction in common cold duration
• ⚠️❌ Unproven/hype: High-dose treatment of chronic diseases