Vitamin C is critical for brain function and your immune system. It is also required to make collagen, which is important for your skin, blood vessels, bones and ligaments.

Nutrient Reference Value (NRV)

100 mg

Food sources

  • Citrus foods
  • Green vegetables
  • Potatoes

Problems associated with deficiency

  • Weakness
  • Fatigue
  • Easy bruising, skin haemorrhages and bone bruises
  • Loss of appetite
  • Slow healing
  • In severe cases, scurvy, loosening of teeth and inflamed and bleeding gums

Potential benefits at recommended levels

  • Helps bind cells
  • Strengthens blood vessel walls
  • Essential for healthy teeth, gums and bones
  • Important in the formation of collagen, which supports body structures such as skin, bones and tendons
  • Helps the body absorb iron from supplements and vegetables
  • Important for immune function
  • Needed for the formation of some neurotransmitters
  • Necessary for healing wounds