Vitamin C: The Complete Guide to Its Benefits, Dosage and Sources

Jun 18, 2025

Vitamin C tends to be one of those important nutrients people actually think about and for good reason. You catch a sniffle, and you reach for it. Want brighter skin? Vitamin C in the spotlight again! But here’s the thing: it’s not just a one-trick pony. This vitamin pulls its weight in ways we don’t always notice until we’re low on it. From keeping our immune system fighting to helping our body heal and absorb iron, vitamin C quietly supports our everyday health.

Not sure if you're getting enough of this nutrient? You’re not alone. Let’s break it down: why it matters, what happens when you fall short, and how to top up. Whether that’s through food or some high-quality supplements that actually make a difference.

Why Vitamin C Matters So Much

Vitamin C (also known as ascorbic acid) is a powerful antioxidant, essential for more than just fighting off sniffles. It supports collagen production (thin skin, bones, joints, and healing), enhances iron absorption, and plays a key role in maintaining a healthy immune system.

And yes, it's water-soluble, which means your body doesn't store it. So you need a regular intake, either through food or vitamin C supplements.

Signs You Might Be Low on Vitamin C

Vitamin C insufficiency is not widespread in Australia, although it does occur, particularly in those who eat a limited diet, smoke, or are under chronic stress.  Low levels of vitamin C may lead to:

• Fatigue or weakness
• Bleeding gums and poor dental health
• Slow wound healing
• Dry, rough, or scaly skin
• Frequent infections or illnesses
• In severe cases, scurvy (yes, it's still a thing!)

And let's be honest, if your immune system appears to be on permanent vacation or your skin is dull, you should examine your vitamin C consumption.

How Much Vitamin C Do You Need?

For most adults in Australia, the recommended daily intake is about 45 mg. But if you're sick, stressed, a smoker, or recovering from surgery, your needs may be higher. Many experts suggest that a higher intake (200–1000 mg/day) is safe and may provide extra immune and antioxidant support.

That said, megadosing isn't necessary for most people and can sometimes cause upset tummies. Balance is key. Consult your healthcare professional for a specific dosage requirement as per your health conditions.

Top Food Sources of Vitamin C

If you're eating a colourful mix of fruits and veggies, you're probably off to a good start. Some top sources include:

• Oranges and citrus fruits
• Strawberries
• Kiwi fruit
• Red capsicum
• Broccoli
• Brussels sprouts
• Tomatoes
• Pineapple

Still, it’s easy to fall short, especially during the months when availability varies or if you’re a fussy eater. That’s where vitamin C supplements can really come in handy.

Top Vitamin C Health Supplements Available in Australia

Here are some of our favourite vitamin C products you can grab online at HealthSupplements.com.au (and yes, they’re at incredibly low prices):

• Melrose Vitamin C Calcium Ascorbate Oral Powder – A gentle, non-acidic form of vitamin C that's ideal if you have a sensitive stomach.
• Thompson's Vitamin C 1000 – A high-strength tablet that offers long-lasting immune support.
• Lifestream Natural Vitamin C Certified Organic Powder – Sourced from certified organic acerola berries, it’s a great natural option.
• Henry Blooms Vitamin C 1000mg & Rosehip 500mg – This combo not only supports your immune system but also helps with healthy skin and maintains overall health.
• Brauer Baby & Kids Vitamin C Oral Liquid – Tailored for little ones, this supplement is great for daily immune support in children.
• Ener-C Vitamin C Oral Powder Lime – A tasty and fizzy vitamin C boost with added electrolytes.
• Nutralife Ester-C High Strength + Bioflavonoids Tablets – A high-quality supplement known for its superior absorption and gentleness on the stomach.

Whether you're shopping for the family or just yourself, there's a vitamin C supplement to suit every need.

Bottom Line: Should You Take a Vitamin C Supplement?

If you're eating well and feeling good, you may be getting enough. But if you’re tired, catching every bug that goes around, or looking to support your skin and healing, vitamin C supplements could be a game-changer.

Just don’t forget: supplements work best when they supplement a healthy lifestyle. Eat fruits and veggies, stay active, drink water, and get some sunshine when you can.

And when you're ready to stock up, check out HealthSupplements.com.au for the best deals on trusted vitamin C health supplements and more.