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Home > Nutrition > How to Meet Your Recommended Vitamin C Intake

How to Meet Your Recommended Vitamin C Intake

November 24, 2020 - Updated on January 7, 2022
6 min read
By Chelsey Bauer, MS, RD, CDN, CLC | Registered Dietitian

In this article:

  • Recommended Daily Intake of Vitamin C
  • Role of Vitamin C in the Body
  • Vitamin C: A Powerful Antioxidant
  • Vitamin C for Better Iron Absorption
  • Signs of Vitamin C Deficiency
  • Best Dietary Sources of Vitamin C
  • Are Cauliflower and Broccoli Good Sources of Vitamin C?
  • Make the Most of Your Vitamin C Intake
  • Side Effects of Vitamin C Overdose
  • Final Word

Vitamin C, also known as ascorbic acid, is an essential nutrient that is needed for many life-sustaining biological processes.

foods that help increase your vitamin c intake

It is a water-soluble vitamin, which means it readily dissolves in water and is absorbed by the tissues. Excess vitamin C is excreted via urine, unlike fat-soluble vitamins that are stored in the fatty tissue of the body.

Since the body is incapable of producing or storing vitamin C, you must maintain a steady supply of this essential nutrient through your daily diet or supplementation if needed.

This article discusses the importance of vitamin C for human health, what happens if you don’t get enough of it, and some simple ways to include it in your daily diet.

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Recommended Daily Intake of Vitamin C

Vitamin C is needed in different quantities for different age groups:

  • Infants aged 0–12 months: 40–50 mg/day
  • Children aged 1–3 years: 15 mg/day
  • Children aged 4–8 years: 25 mg/day
  • Males and females aged 9–13 years: 45 mg/day
  • Males aged 14–18 years: 75 mg/day
  • Females aged 14–18 years: 65 mg/day
  • Males aged 19 to >70 years: 90 mg/day
  • Females aged 19 to >70 years: 75 mg/day

Table 1: Recommended dietary allowances (RDAs) for vitamin C (1)

AgeMaleFemalePregnancyLactation
0–6 months40 mg*40 mg*
7–12 months50 mg*50 mg*
1–3 years15 mg15 mg
4–8 years25 mg25 mg
9–13 years45 mg45 mg
14–18 years75 mg65 mg80 mg115 mg
19+ years90 mg75 mg85 mg120 mg
SmokersIndividuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI) (1)

Role of Vitamin C in the Body

functions of vitamin c in the body

Vitamin C is vital in several essential body functions: (2)

  • It is used in tissue building and repair.
  • It supports immune function.
  • It is a powerful antioxidant that helps fight free radical damage in the body.
  • It facilitates the maturation and survival of neurons.
  • It modulates neural transmission.
  • It is involved in various brain functions, such as cognition, learning, and memory.
  • It helps bring down high blood pressure.
  • It helps lower uric acid levels in the body.

Vitamin C: A Powerful Antioxidant

Vitamin C is an antioxidant. It is known to reduce inflammation, promote collagen synthesis (growth), and prevent free radicals from causing stress and damage to cells. (3)

Vitamin C for Better Iron Absorption

Iron can be consumed from heme (animal-based foods) and non-heme (plant-based foods) sources.

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Research suggests that when vitamin C is consumed in the same meal as non-heme iron sources, it facilitates iron transport across the intestinal lumen and assists in increased absorption from dietary intake.

Vitamin C intake in general is also believed to assist with cellular storage of iron, although more research is needed. (4)

Signs of Vitamin C Deficiency

Vitamin C deficiency is most notably associated with scurvy and can be characterized by bleeding gums, generalized weakness, anemia, and/or skin hemorrhages. (5) Scurvy is rare in developed countries but can occur with severe dietary restrictions and/or food avoidances.

Other effects of lack of vitamin C intake can include:

  • Poor wound healing
  • Bruising easily
  • Joint pain
  • Bone disease in children (severe cases)

Vitamin C deficiency can be treated with high doses of vitamin C (usually from supplemental intake) and can be resolved fairly quickly. Treatment should be supervised by a medical professional.

ALSO READ: Vitamin C Deficiency: Symptoms, Diet and Recovery Time

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Best Dietary Sources of Vitamin C

best dietary sources of vitamin c

Foods highest in vitamin C tend to be citrus fruits such as oranges, kiwi, lemon, and grapefruit, as well as vegetables such as broccoli, cauliflower, and Brussels sprouts. Other foods with high vitamin C content include bell peppers, tomatoes, papaya, pineapple, mango, winter squash, cantaloupe, berries, and leafy greens such as kale and spinach.  

Microwaving and steaming these foods, storing them for prolonged periods, or exposing them to light tends to reduce their vitamin content, so it’s best to avoid these methods.

Choose juices in cartons instead of clear containers, and use fruits/vegetables immediately. You can also consume foods that are fortified with vitamin C, such as cereals and beverages with product labels that indicate the addition of vitamin C.

Are Cauliflower and Broccoli Good Sources of Vitamin C?

Yes, they are! Remember that cooking or steaming can reduce some naturally occurring vitamin C, so try to consume them raw if possible.

If you have a medical reason for which you cannot consume raw foods, then follow guidelines for consumption of these foods as recommended by your medical provider.

One cup of broccoli contains ~80 mg of vitamin C (6) (80% daily value (DV) for females aged 19+ years and 67% DV for males aged 19+ years). One cup of cauliflower contains ~50–60 mg of vitamin C (7) (90% DV for females aged 19+ years and 75% DV for males aged 19+ years).

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Make the Most of Your Vitamin C Intake

effective ways to include vitamin c in your diet

Here are some simple ways to include vitamin C in your daily diet to reap its maximum benefits:

  • Add vitamin C-containing foods to smoothies or yogurts. Adding spinach to most smoothies will not change the flavor drastically and can add a dose of vitamins and minerals!
  • You can drink the freshly squeezed juices of citrus fruits, but avoid the packaged brands that often come with harmful preservatives and added sugar.
  • Consume iron-rich foods with a vitamin C-rich fruit or vegetable, if possible.
  • Fresh or frozen sources of fruits and vegetables can be equally beneficial. Choose items without added sauces or syrups to reduce unwanted sugar and sodium intake.
  • Pigmented fruits and vegetables are usually high in antioxidants such as vitamin C, so a simple trick is to use them to add color to your meals! Enhance a simple rice side dish by adding some cooked spinach and tomatoes. Try making stir fry once weekly so you can add multiple different vegetables to one meal.

Side Effects of Vitamin C Overdose

Given that vitamin C is not stored by the body and is typically excreted once the body has maximized its utility, it is unlikely for an overdose of vitamin C to occur.

When consumed in high amounts, the most common side effects are diarrhea, nausea, abdominal pain, and gastrointestinal upset, as the body naturally will work to excrete unabsorbed vitamin C via the gastrointestinal tract.

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Final Word

No nutrient by itself can improve your health significantly, unless consumed as part of an overall healthy and well-balanced diet. This means consuming everything in moderation to ensure that all your nutritional needs are fulfilled without going overboard.

Excess of even the most beneficial nutrient can damage your body in the long run. The same holds true for vitamin C. Many easily available fruits and vegetables are loaded with vitamin C and can be eaten as salads, smoothies, juices, or a variety of other dishes, but it’s preferable to eat them raw or lightly cooked when they are still fresh. Storing or heating these foods will deplete their vitamin C content.

If you fail to meet your daily recommended intake of vitamin C through foods alone or notice any signs of vitamin C deficiency, consult your doctor about the need for supplementation.

References
  1. Office of Dietary Supplements – Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Published February 7, 2020.
  2. Figueroa-Méndez R, Rivas-Arancibia S. Vitamin C in Health and Disease: Its Role in the Metabolism of Cells and Redox State in the Brain. Frontiers in physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688356/. Published December 23, 2015.
  3. Traber MG, Stevens JF. Vitamins C and E: beneficial effects from a mechanistic perspective. Free radical biology & medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156342/. Published September 1, 2011.
  4. Scheers N, Sandberg A-S. Iron transport through ferroportin is induced by intracellular ascorbate and involves IRP2 and HIF2α. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916859/. Published January 3, 2014.
  5. Léger D. Scurvy: reemergence of nutritional deficiencies. Canadian family physician Medecin de famille canadien. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2567249/. Published October 2008.
  6. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103170/nutrients. Published 2020.
  7. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103345/nutrients. Published 2020.
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