When it comes to essential nutrients, vitamin C is one of the most important. This Vitamin C Fact Sheet covers everything you need to know about its health benefits, where to find it, and how much you should aim to get every day.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in keeping your body healthy. Since our bodies don’t produce or store it, we need to consume it regularly through food or supplements.
Key Benefits of Vitamin C
1. Strengthens the Immune System
Vitamin C supports the production of white blood cells, helping the body fight off infections.
2. Powerful Antioxidant
It protects cells from oxidative stress and damage caused by free radicals.
3. Improves Iron Absorption
Vitamin C enhances the absorption of non-heme iron (from plant-based foods), making it crucial for those following vegetarian or vegan diets.
4. Supports Skin Health
It aids in collagen production, which keeps your skin firm, elastic, and youthful-looking.
5. Promotes Healing
Vitamin C speeds up wound healing by helping the body repair tissues.
Best Food Sources of Vitamin C
You don’t have to rely only on supplements — vitamin C is naturally abundant in many everyday foods.
- Citrus fruits (oranges, lemons, limes, grapefruits)
- Strawberries and kiwis
- Bell peppers (especially red)
- Spinach and kale
- Broccoli and Brussels sprouts
- Tomatoes
Eating a mix of these foods daily ensures you meet your Vitamin C Fact Sheet requirements naturally.
How Much Vitamin C Do You Need Daily?
Recommended Daily Allowance (RDA) for vitamin C (NIH guidelines):
- Men (age 19+): 90 mg/day
- Women (age 19+): 75 mg/day
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
- Smokers: Add 35 mg/day (since smoking increases vitamin C needs)
Most people can meet these needs through diet, but supplements are also an option if recommended by a healthcare professional.
Signs of Vitamin C Deficiency
A deficiency is rare in developed countries but can still occur. Symptoms include:
- Fatigue and weakness
- Swollen gums or bleeding gums
- Slow wound healing
- Frequent infections
- In severe cases, scurvy (very rare today)
Can You Get Too Much Vitamin C?
Vitamin C is water-soluble, so excess amounts are usually excreted. However, very high doses (above 2,000 mg/day) may cause side effects such as:
- Stomach cramps
- Nausea
- Diarrhea
It’s best to stay within recommended limits unless advised by a doctor.
If you want to boost your health naturally, check out our guide on 10 powerful everyday foods that strengthen your immune system for simple ways to support your immunity.
Final Thoughts
This Vitamin C Fact Sheet highlights why this vitamin is so crucial for immunity, skin health, and overall wellness. By including vitamin C-rich foods in your daily meals, you can easily meet your body’s needs and enjoy long-term health benefits.