Vitamin C
Body function
Collagen synthesis; antioxidant protection; immune function; enhances iron absorption
Daily requirement
75 mg/day (women), 90 mg/day (men); smokers need an additional 35 mg/day
Deficiency signs
Fatigue, bleeding gums, slow wound healing, easy bruising, joint pain; severe deficiency causes scurvy
Excess risks
Diarrhoea and GI upset above 2000 mg/day; may increase kidney stone risk in susceptible individuals
At-risk groups
Smokers, people with limited fruit and vegetable intake, those with malabsorption conditions
Supplement forms
Ascorbic acid, sodium ascorbate (buffered), liposomal vitamin C
Food sources
- Spinach (cooked) — ~18 mg vitamin C per cup cooked
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.