Vitamin C
Makes collagen for skin, gums, blood vessels and bones; helps wounds heal and iron absorption; works as an antioxidant.
If you are short of it
Possible signs
- Bleeding or swollen gums
- Easy bruising or bleeding
- Slow wound healing
- Tiredness, low energy
- Dry, flaky skin
- Bone or joint pain
- Low mood or irritability
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Smokers, people eating almost no fruit or vegetables, older adults living alone, alcohol or drug dependence.
Foods rich in Vitamin C
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Guava | 1 fruit | 125 | 167% | 139% |
| Strawberries | 1 cup (150 g) | 98 NIH | 131% | 109% |
| Red bell pepper | ½ cup raw (75 g) | 95 NIH | 127% | 106% |
| Papaya | 1 cup pieces (145 g) | 88 | 117% | 98% |
| Pineapple | 1 cup pieces (165 g) | 79 | 105% | 88% |
| Orange | 1 medium | 70 NIH | 93% | 78% |
| Kiwi | 1 medium | 64 NIH | 85% | 71% |
| Mango | 1 cup pieces (165 g) | 60 | 80% | 67% |
| Broccoli (cooked) | ½ cup (80 g) | 51 NIH | 68% | 57% |
| Parsley (as in tabbouleh) | ½ cup chopped (30 g) | 40 | 53% | 44% |
| Molokhia (cooked) | 1 cup (90 g leaves) | 29 | 39% | 32% |
| Cauliflower (cooked) | ½ cup (60 g) | 28 NIH | 37% | 31% |
| Cabbage | ½ cup cooked or 1 cup raw | 28 NIH | 37% | 31% |
| Sweet potato (baked) | 1 medium | 22 | 29% | 24% |
Unit: mg. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Ascorbic acid tablets or powders; “buffered” forms are gentler on the stomach. Smokers need about 35 mg more per day.
Too much
Above about 2,000 mg a day: diarrhoea and stomach cramps; may favour kidney stones in people who form them.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 40 | — |
| Infants 7–12 months | 50 | — |
| Children 1–3 years | 15 | 400 |
| Children 4–8 years | 25 | 650 |
| Children 9–13 years | 45 | 1200 |
| Boys 14–18 years | 75 | 1800 |
| Girls 14–18 years | 65 | 1800 |
| Men 19–30 years | 90 | 2000 |
| Women 19–30 years | 75 | 2000 |
| Men 31–50 years | 90 | 2000 |
| Women 31–50 years | 75 | 2000 |
| Men 51–70 years | 90 | 2000 |
| Women 51–70 years | 75 | 2000 |
| Men over 70 | 90 | 2000 |
| Women over 70 | 75 | 2000 |
| Pregnant 14–18 years | 80 | 1800 |
| Pregnant 19–30 years | 85 | 2000 |
| Pregnant 31–50 years | 85 | 2000 |
| Breastfeeding 14–18 years | 115 | 1800 |
| Breastfeeding 19–30 years | 120 | 2000 |
| Breastfeeding 31–50 years | 120 | 2000 |
Unit: mg. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Interactions
Works together · Iron
Vitamin C taken with iron-rich plant foods or an iron tablet increases iron absorption.
Works together · Vitamin E
Vitamin C helps recycle vitamin E: antioxidants work as a team.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)