Author
Bowtie Team
Updated on
2025-07-28
Disclaimer: This article is translated with the assistance of AI.
Unlock the power of Vitamin C for better health! Getting the right amount is key—too much or too little can impact your well-being. The Bowtie team dives into its benefits, ideal daily doses, and a handy list of Vitamin C-packed foods to boost your diet.
What is Vitamin C?
Vitamin C is an essential water-soluble vitamin our body can’t do without, also known as ascorbic acid. It plays a key role in the healing process and is crucial for forming blood vessels, cartilage, muscles, and collagen in bones. As an antioxidant, Vitamin C helps shield cells from free radical damage and boosts the body’s ability to absorb and store iron.
Since our body can’t produce Vitamin C on its own, we must get it from our diet 4 .
Benefits of Vitamin C
Vitamin C offers a ton of benefits, including 5 :
- Protecting cell health against inflammation
- Enhancing white blood cells and lymphocyte activity to boost immunity
- Maintaining healthy skin, blood vessels, bones, and cartilage
- Aiding wound healing and reducing scurvy risk
- Preventing immune system deficiencies
- Preventing cardiovascular diseases
- Preventing prenatal issues
- Preventing eye diseases
- Lowering the risk of various cancers , like breast, colon, and lung cancer
- Combating stress by helping produce the stress hormone: adrenaline
- Aiding absorption of other nutrients like non-haem iron
- Reducing skin wrinkles
- Inhibiting melanin formation
Daily Vitamin C Intake Guide
The table below shows the recommended daily Vitamin C intake for different ages and genders 3 :
| Age | Male | Female | Pregnant | Lactating |
| 0-6 months | 40 mg | 40 mg | N/A | N/A |
| 7-12 months | 50 mg | 50 mg | N/A | N/A |
| 1-3 years | 15 mg | 15 mg | N/A | N/A |
| 4-8 years | 25 mg | 25 mg | N/A | N/A |
| 9-13 years | 45 mg | 45 mg | N/A | N/A |
| 14-18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19 years or older | 90 mg | 75 mg | 85 mg | 120 mg |
Keep in mind, smokers need an extra 35 mg of Vitamin C daily compared to non-smokers.
Which Fruits and Vegetables Are Rich in Vitamin C?
The following vegetables and fruits are all rich in vitamin C. To achieve nutritional balance, it’s essential to consume a variety of foods in moderation 1 .
Fruits Rich in Vitamin C
- Guava
- Orange
- Green Kiwi
- Pink, red or white grapefruit
- Strawberry
- Papaya
- Cantaloupe
- Mango
- Mandarin orange
- Starfruit
- Honeydew melon
Vegetables Rich in Vitamin C
- Red bell pepper
- Green bell pepper
- Broccoli
- Cauliflower
- Tomato
- Amaranth
- Bok choy
- Mustard greens
- Lotus root
- Chinese broccoli
What Shouldn’t You Take with Vitamin C?
Taking vitamin C with the following foods or medications may lead to adverse reactions, so it’s best to avoid them 4 :
- Aluminum: Taking vitamin C can increase the absorption of aluminum from medications containing it (such as phosphate binders), which may affect kidney function
- Estrogen: Combining vitamin C with oral contraceptives or hormone replacement therapy may increase estrogen levels
- Protease inhibitors: Reduces the effectiveness of antiviral drugs
- Cholesterol-lowering drugs (Statins and niacin): Diminishes the effectiveness of lipid-lowering medications
- Warfarin: High doses of vitamin C may reduce the effectiveness of blood thinners
Additionally, using antioxidants like vitamin C during chemotherapy may reduce the effectiveness of chemotherapy drugs.
Negative Effects of Vitamin C Deficiency
A deficiency in vitamin C can lead to the following negative effects and symptoms 3 :
- Scurvy
- Fatigue
- Swollen gums
- Skin bruising, spots, or purpura
- Joint pain
- Poor wound healing
Negative Effects of Excessive Vitamin C Intake
Excessive intake of vitamin C can lead to the following negative effects and symptoms 5 :
- Stomach pain
- Diarrhea
- Abdominal bloating
Vitamin C Supplements vs Natural Foods
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Vitamin C Supplements |
Natural Fruits and Vegetables |
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| Advantages |
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| Disadvantages |
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How Vitamin C Aids Cancer Treatment?
There is currently no evidence that vitamin C alone can treat cancer , but researchers are studying whether it can enhance the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduce treatment side effects.
Vitamin C FAQs
Does Vitamin C Cure Colds?
Currently, no medical studies show that Vitamin C effectively treats or prevents colds.
Can Vitamin C Supplements Replace Food?
Vitamin C supplements cannot replace food. Fruits and vegetables not only contain rich Vitamin C but also dietary fiber and more.
Sources
- 1 “Department of Health, Centre for Health Protection – Which Fruits and Vegetables Are Rich in Vitamin C and Dietary Fibre?.” www.chp.gov.hk,
- 2 Hemilä H, Chalker E. “Vitamin C for Preventing and Treating the Common Cold.” www.cochrane.org, 31 Jan. 2013,
- 3 “Office of Dietary Supplements – Vitamin C.” ods.od.nih.gov
- 4 “Vitamin C.” Mayo Clinic, 10 Aug. 2023,
- 5 “Vitamins and Minerals – Vitamin C.” nhs.uk, 23 Oct. 2017
- 6 “Vitamin C (Ascorbic Acid) – Uses, Side Effects, and More.” WebMD, 2024,
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