Understanding Ascorbic Acid (Vitamin C): Normal vs Optimal Ranges

?What is Ascorbic Acid (Vitamin C)?

Ascorbic acid (vitamin C) is a water-soluble vitamin essential for collagen synthesis, immune function, and antioxidant protection. It is obtained primarily through diet and cannot be synthesized by the human body. Plasma levels reflect recent dietary intake and nutritional status.

!Why It Matters

Adequate vitamin C levels support immune defence, wound healing, and protection against oxidative stress. Low levels may suggest increased susceptibility to infections, poor wound healing, and accelerated aging; chronically deficient levels can be associated with scurvy and weakened connective tissue.

Reference Ranges

Lab normal ranges may vary between laboratories. Optimal and longevity targets are based on research literature and should be interpreted with your physician.

Symptoms of Imbalance

• Fatigue and weakness
• Slow wound healing
• Frequent infections or prolonged recovery
• Bleeding gums or easy bruising
• Joint pain or stiffness

How to Improve Your Levels

• 1Increase intake of citrus fruits, berries, kiwis, and bell peppers
• 2Consume raw or lightly cooked vegetables to preserve vitamin C content
• 3Consider supplementation if dietary intake is inadequate (typically 75–90 mg/day for adults)
• 4Avoid excessive heat and prolonged storage of fresh produce
• 5Manage stress and avoid smoking, which depletes vitamin C reserves
• 6Ensure adequate sleep and regular moderate exercise to optimise nutrient absorption

When to Test

Test when experiencing signs of poor wound healing, frequent infections, fatigue, or joint issues. Also useful during high-stress periods, for smokers, or when dietary intake of fresh produce is limited.

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