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Limited evidenceImmunity

Kakadu Plum

An Australian native fruit with the highest measured vitamin C content of any food. The vitamin C is real; the immune claims rest on vitamin C research, not on any trial of the fruit.

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What the science says

  • Exceptional vitamin C content Moderate evidence

    Analytical studies of wild-harvested Kakadu plum confirm ascorbic acid concentrations of roughly 1-6 g per 100 g of fresh fruit, far above citrus. Content varies widely between trees, harvest sites and processing methods, so powder labels are not always reliable.

  • Colds and immunity Limited evidence

    No trial has tested Kakadu plum in people for infection or immune outcomes. The relevant benchmark is the Cochrane review of vitamin C for the common cold, which found regular supplementation does not prevent colds in the general population and shortens duration by roughly 8% in adults.

  • Antioxidant and antimicrobial activity Limited evidence

    Ellagitannins and other polyphenols isolated from the fruit show antioxidant and antimicrobial activity in laboratory and food-preservation studies. These are in vitro findings with no human health outcome attached.

Dosage & safety

Studied doseNo studied dose. Powders are typically taken at 1-3 g daily, which may supply anywhere from tens to hundreds of milligrams of vitamin C depending on the batch.
SafetyGenerally safe as a food. High vitamin C intakes above roughly 2 g per day can cause diarrhoea and abdominal cramping, and may increase oxalate excretion, which matters for people prone to kidney stones. The fruit is high in oxalates. Caution in haemochromatosis, since vitamin C increases iron absorption.

How to take it

TimingTiming does not matter.
With food?With food or stirred into something; the powder is intensely sour on its own.
Worth knowingIt is high in oxalate, so keep the dose modest if you form kidney stones.

Interactions

With other supplements

  • iron supplements

    The vitamin C markedly increases non-heme iron absorption — useful if you are deficient, unhelpful if you have haemochromatosis. take together deliberately, or apart if you are told to limit iron

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Is Kakadu plum high in vitamin C?

Yes, Kakadu plum has the highest measured vitamin C content of any food, roughly 1–6 g per 100 g of fresh fruit (moderate evidence). Content varies widely between trees, sites and processing, so powder labels are not always reliable.

Does Kakadu plum boost immunity?

No trial has tested Kakadu plum for infection or immune outcomes, so the evidence is limited. Its immune claims borrow from vitamin C research, where regular supplementation does not prevent colds and shortens them by roughly 8% in adults.

How much Kakadu plum powder should I take?

Kakadu plum has no studied dose; powders are typically taken at 1–3 g daily, supplying anywhere from tens to hundreds of milligrams of vitamin C depending on the batch.

Is Kakadu plum bad for kidney stones?

Kakadu plum is high in oxalates, and vitamin C intakes above roughly 2 g per day may increase oxalate excretion, so keep the dose modest if you form kidney stones. Its vitamin C also increases iron absorption, which matters in haemochromatosis.

Scientific references

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