Why Vitamin C is Important to Our Health
What is vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that must be consumed in the diet because our bodies do not make it. Good sources of vitamin C includes fruits and vegetables, especially citrus fruits. It is recommended that you get vitamin C from your diet rather than taking supplements.
What are the benefits of vitamin C?
Vitamin C acts as an antioxidant in the body to protect cells from damage caused by free radicals like air pollution, radiation from the sun, tobacco smoke and exposure to toxic chemicals.
Vitamin C plays an important role in the body's immune function, collagen production and wound healing. Vitamin C also helps enhance the absorption of iron.
How much vitamin C do we need?
The National Institutes of Health recommends the following daily amounts of vitamin C.
| Age | Females | Males |
| Over 19 years | 75 mg | 90 mg |
| 14 tp 18 years | 65 mg | 75 mg |
| 9 to 13 years | 45 mg | 45 mg |
| 4 to 8 years | 25 mg | 25 mg |
| 1 to 3 years | 15 mg | 15 mg |
| 7 to 12 months | 50 mg | 50 mg |
| 0 to 6 months | 40 mg | 40 mg |
| Women who are pregnant or lactating | 80 - 120 mg |
What foods are high in vitamin C?
- Cantaloupe
- Parsley
- Sweet yellow peppers
- Sweet green pepper
- Guavas
- Chili peppers
- Cauliflower
- Rose hips
- Acerola cherries
- Kakadu plums
- Kale
- Kiwis
- Broccoli
- Brussels sprouts
- Lemons
- Papayas
- Strawberries
- Oranges
- Grapefruit
- Baked potatoes
- Tomatoes
- Persimmons
Are you getting enough vitamin C from your diet?
Most people get enough vitamin C from their diet and do not need a vitamin C supplement. However, there are certain groups of people who have trouble getting enough vitamin C and should discuss supplementation with their healthcare clinician:
- People who smoke or are exposed to secondhand smoke
- People who have certain gastrointestinal conditions and some cancers
- People who have a limited diet that doesn't include fruits and vegetables
Vitamin C supplements
If you do need a vitamin C supplement, liposomal vitamin C supplements may be better absorbed. People with infection, sepsis or high metabolic turnover may need higher doses of vitamin C, but this should be managed in conjunction with their healthcare team.
Vitamin C deficiency
Vitamin C deficiency is rare in the U.S. People who get less than 10 mg of vitamin C per day for many weeks can develop scurvy. Symptoms of scurvy include:
- fatigue
- inflammation of the gums or bleeding gums
- poor wound healing
- joint pain
- anemia
- depression
A healthy diet filled with fruits and vegetables high in vitamin C can help you feel good and may help reduce fatigue and stress.