Vitamin C is an essential nutrient that helps your body heal wounds and ward off infections. It is also necessary for normal growth and development. You can get vitamin C from foods and vegetables.
The following text is on information made available by the Office of Dietary Supplements. It is meant for general purposes only and does not constitute any form of nutrition or dietary advice. Do not rely on it as a substitute for the relationship between you and your doctors. Talk to your healthcare provider to address any dietary needs or concerns, especially if you are considering taking supplements.
How much vitamin C do we need?
Vitamin C is found in many different fruits and vegetables. It is a water-soluble nutrient, which means that your body is not able to store it and you must therefore get enough of it regularly. According to the Office of Dietary Supplements, this nutrient plays an important role in the production of collagen, a protein that helps your body heal wounds. It also contributes to a better iron absorption when you get it from plant-based sources. Vitamin C helps your immune system against infections. It features antioxidant properties, which means that it protects your cells and tissues from damage caused by substances called free radicals.
As per the ODS factsheet, the amount of vitamin C you need to get each day (in milligrams, mg) is different depending on your age and sex. Recommended amounts are higher if you are pregnant or breastfeeding:
- Birth to 6 months: 40 mg
- Infants 7-12 months: 50 mg
- Kids 1-3 years: 15 mg
- Kids 4-8 years: 25mg
- Kids 9-13 years: 45mg
- Boys 14-18 years: 75 mg
- Girls 14-18 years: 65 mg
- Adults (men): 90 mg
- Adults (women): 75 mg
- Pregnant teens: 80 mg
- Pregnant women: 85 mg
- Breastfeeding teens: 115 mg
- Breastfeeding women: 120mg
Where is vitamin C found?
If you smoke, you should add extra 35 mg to these values, because of free radicals found in smoke. Smokers require more vitamin C to fix the damage caused by these harmful substances.
Vitamin C is mostly found in fruits and vegetables. Good sources of this nutrient include citrus fruits, like oranges, grapefruit and lemons, although kiwifruit and red and green pepper also contain vitamin C. Many vegetables, like broccoli, strawberries, cantaloupe or baked potatoes, also contain this vitamin. Fresh fruit is recommended, as some cooking processes like steaming or microwaving are known to reduce the amounts of vitamin C.
Depending on their circumstances, some people may have a harder time getting enough vitamin C daily. Aside from smokers, people with some health conditions that impair absorption, those who suffer from some cancers or kidney disease may also struggle to meet the requirements. Infants who are fed cow’s milk that has been boiled or evaporated will also get less vitamin C, an already scarce nutrient in this milk. Cow milk, ODS experts indicate, is not recommended for babies younger than one year of age.
In spite of this, the Office of Dietary Supplements notes that vitamin C deficiency is rare in both the United States and Canada. You should check with your doctor before taking any supplements, as they are known to interact with some treatments and too much vitamin C is also harmful.
