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

?What is Vitamin C (Ascorbic Acid)?

Vitamin C (ascorbic acid) is an essential water-soluble antioxidant required for collagen synthesis, immune function, iron absorption, wound healing, and neurotransmitter production. Humans cannot synthesise vitamin C and depend entirely on dietary sources — primarily fruits and vegetables. It acts as a powerful electron donor, neutralising free radicals and regenerating vitamin E.

!Why It Matters

Severe vitamin C deficiency causes scurvy — characterised by bleeding gums, poor wound healing, joint pain, and fatigue. Subclinical deficiency is common in smokers, elderly patients, and those with poor fruit and vegetable intake. Vitamin C enhances non-haem iron absorption (important in vegetarians), supports immune cell function, and has high-dose IV applications in sepsis management and adjunct cancer care.

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

• Deficiency: easy bruising, bleeding gums, slow wound healing, fatigue, dry scaly skin
• Scurvy (severe): corkscrew hairs, perifollicular haemorrhages, haemarthrosis

How to Improve Your Levels

• 1Eat vitamin C-rich foods: amla (highest natural source), bell peppers, kiwi, citrus, strawberries
• 2Cooking destroys vitamin C — eat raw or lightly cooked
• 3Supplementation: 500-2000 mg/day for deficiency; dose-dependent benefits plateau around 200 mg/day
• 4Smokers need approximately 35 mg/day more than non-smokers

When to Test

Suspected scurvy or subclinical deficiency; pre-surgical nutritional assessment; monitoring high-dose IV vitamin C therapy.

Related Biomarkers