Vitamin C
Supports collagen, wound healing and iron absorption.
The formula matches the form shown in the 3D model. Other forms of this vitamin can have different formulas.Loading molecular structure…
L-ascorbic acid · Drag to rotate
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One representative form. Hydrogens omitted; bonds simplified.
PubChem · CID 54670067Where you can find it
- Oranges
- Peppers
- Kiwi
- Strawberries
- Broccoli
What it does in the body
Vitamin C supports collagen production and immune function, acts as an antioxidant and improves absorption of plant iron.
Recommended amounts & upper limit
US reference values for healthy adults aged 19–50, excluding pregnancy and breastfeeding. These are daily dietary intakes, not blood-test ranges or prescribed supplement doses. Other ages and life stages have different needs; see the original source.
- Men · RDA
- 90 mg/day
- Women · RDA
- 75 mg/day
- Upper limit · UL
- 2,000 mg/dayTotal from food, drinks and supplements.
How to read these levels
RDA means Recommended Dietary Allowance; AI means Adequate Intake, used when an RDA cannot be set. The upper limit (UL) is not a target or an exact toxicity threshold. Going below the RDA on one day does not diagnose deficiency. No established UL does not mean unlimited amounts are safe.
mg = milligrams; mcg = micrograms. 1 mg = 1,000 mcg. IU is vitamin-specific and cannot be converted with one rule for all vitamins.
What happens when the balance changes?
These are possible effects, not a diagnosis or a prediction from one low or high result.
Too little
Severe prolonged deficiency causes scurvy, with bleeding gums, easy bruising, poor wound healing and joint pain.
Body areas affected
Gums, skin, blood vessels and connective tissue.
Too much
High intake can cause diarrhoea, nausea and cramps. In hereditary haemochromatosis, high doses may worsen iron overload and tissue damage.
Body areas affected
Digestive tract; iron-loaded tissues in susceptible people.
What about blood-test levels?
Blood-test levels and daily intake use different units and cannot be compared directly. Test methods, reference ranges and clinical context vary. Symptoms alone cannot establish a vitamin deficiency or toxicity; a clinician can decide which tests and treatment are appropriate.
The body connection
Collagen supports connective tissues, including skin and blood vessels.
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