Vitamin C

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Vitamin C is a water-soluble vitamin. It is needed for normal growth and development.

Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body
through the urine. That means you need an ongoing supply of such vitamins in your diet.

Function

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:

Form an important protein used to make skin, tendons, ligaments, and blood vessels

Heal wounds and form scar tissue

Repair and maintain cartilage, bones, and teeth

Aid in the absorption of iron

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage
caused by free radicals.

Free radicals are made when your body breaks down food or when you are exposed to tobacco
smoke or radiation.

The buildup of free radicals over time is largely responsible for the aging process.

Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore
important to include plenty of vitamin C-containing foods in your daily diet.

For many years, vitamin C has been a popular household remedy for the common cold.

Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not
reduce the risk of getting the common cold.

However, people who take vitamin C supplements regularly might have slightly shorter colds or
somewhat milder symptoms.

Taking a vitamin C supplement after a cold starts does not appear to be helpful.

Food Sources

All fruits and vegetables contain some amount of vitamin C.

Fruits with the highest sources of vitamin C include:

Cantaloupe

Citrus fruits and juices, such as orange and grapefruit

Kiwi fruit

Mango

Papaya

Pineapple

Strawberries, raspberries, blueberries, and cranberries

Watermelon

Vegetables with the highest sources of vitamin C include:

Broccoli, Brussels sprouts, and cauliflower

Green and red peppers

Spinach, cabbage, turnip greens, and other leafy greens

Sweet and white potatoes

Tomatoes and tomato juice

Winter squash

Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a
vitamin or mineral has been added to the food. Check the product labels to see how much
vitamin C is in the product.

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C
content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best
food sources of vitamin C are uncooked or raw fruits and vegetables. Exposure to light can also
reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.

Side Effects

Serious side effects from too much vitamin C are very rare, because the body cannot store the
vitamin. However, amounts greater than 2,000 mg/day are not recommended. Doses this high
can lead to stomach upset and diarrhea. Large doses of vitamin C supplementation are not
recommended during pregnancy. They can lead to vitamin C deficiency in the baby after delivery.

Too little vitamin C can lead to signs and symptoms of deficiency, including:

Anemia

Bleeding gums

Decreased ability to fight infection

Decreased wound-healing rate

Dry and splitting hair

Easy bruising

Gingivitis (inflammation of the gums)

Nosebleeds

Possible weight gain because of slowed metabolism

Rough, dry, scaly skin

Swollen and painful joints

Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished
adults.

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin
most people should get each day. The RDA for vitamins may be used as goals for each person.

How much of each vitamin you need depends on your age and gender. Other factors, such as
pregnancy and illnesses, are also important.

The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a
balanced diet that contains a variety of foods.

Dietary Reference Intakes for vitamin C:

Infants

0 to 6 months: 40* milligrams/day (mg/day)

7 to 12 months: 50* mg/day

*Adequate Intake (AI)

Children

1 to 3 years: 15 mg/day

4 to 8 years: 25 mg/day

9 to 13 years: 45 mg/day

Adolescents
Girls 14 to 18 years: 65 mg/day

Pregnant teens: 80 mg/day

Breastfeeding teens: 115 mg/day

Boys 14 to 18 years: 75 mg/day

Adults

Men age 19 and older: 90 mg/day

Women age 19 year and older: 75 mg/day

Pregnant women: 85 mg/day

Breastfeeding women: 120 mg/day

Smokers or those who are around secondhand smoke at any age should increase their daily
amount of vitamin C an additional 35 mg per day.

Women who are pregnant or breastfeeding and those who smoke need higher amounts of
vitamin C. Ask your health care provider what amount is best for you.

Alternative Names

Ascorbic acid; Dehydroascorbic acid

Images

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Vitamin C sourceVitamin C source

References

Hemila H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database
Syst Rev. 2013;(1):CD000980. PMID: 23440782 www.ncbi.nlm.nih.gov/pubmed/23440782.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin
E, Selenium, and Carotenoids. National Academies Press. Washington, DC, 2000. PMID:
25077263 www.ncbi.nlm.nih.gov/pubmed/25077263.

Mason JB. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds.
Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 218.

Salwen MJ. Vitamins and trace elements. In: McPherson RA, Pincus MR, eds. Henry's Clinical
Diagnosis and Management by Laboratory Methods. 23rd ed. St Louis, MO: Elsevier; 2017:chap
26.

Review Date 1/7/2017

Updated by: Emily Wax, RD, The Brooklyn Hospital Center, Brooklyn, NY. Also reviewed by David
Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial
team.