How Much Do I Need?


  •  RDA for Adult Women >18 is 75 mg/d

  •  RDA for Adult Men >18 is 90 mg/d

  • ​ Upper Safe Limit for Adults >18 is 2000 mg/d


Why Do I Need Vitamin C?


  • ​Vitamin C works as an antioxidant in the body to protect tissues from damage

  • Vitamin C is needed to form collagen which is used to form bone, teeth, scar tissue and strengthen blood vessel walls

  • In the intestines, vitamin C protects iron from oxidation and enhances absorption

  • Vitamin C plays a role in immune response to stress and infections



Plant-Based Sources


  • Significant sources of vitamin C are found predominantly in fruits and vegetables

  • Rich sources of vitamin C include citrus fruits, kiwi, mango, red bell peppers, leafy greens and cruciferous vegetables like kale, brussels sprouts and broccoli


Food

Vitamin C Content (mg)

Orange, 1

83

Strawberries, 1 cup sliced

98

Kiwi, 1

64

Mango, 1 cup

60

Pineapple, 1 cup chunks

79

Grapefruit, 1/2, pink and red

38

Red bell pepper, red, raw, 1 cup chopped

190

Broccoli, 1 cup chopped, raw

81

Kale, 1 cup chopped, raw

80

Brussels sprouts, 1 cup cooked

97

Potato, baked with skin, 1 medium

17

Tomato, 1 medium

17


Vitamin C

Kristen Zaier, ​​Plant-Based RD

​References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

​Deficiency Symptoms


  • ​Bleeding gums and loosened teeth

  • Suppressed immune systems with frequent infections

  • ​Anemia, atherosclerotic plaques and pinpoint hemorrhages

  • Muscle degeneration and pain

  • Hysteria and depression

  • Bone fragility and joint pain

  • Rough skin and blotchy bruises

  • Failure of wounds to heal


Toxicity Symptoms


  • Nausea, abdominal cramps, diarrhea

  • Headache, fatigue, insomnia

  • Hot flashes, rashes

  • Interference with medical tests

  • Aggravation of gout symptoms

  • Kidney stones in people prone to gout



Notes


  • Vitamin C is easy to obtain in a whole foods plant-based diet and supplements should not be necessary unless you have increased needs due to infection, physical trauma or wound healing

  • If you have been taking large doses of supplemental vitamin C and want to stop it may be advisable to cut back gradually to avoid a condition known as rebound scurvy

  • Rebound scurvy can occur once you stop taking large doses of vitamin C even if you are getting the RDA because the body has adapted to your previous excessive intake by decreasing absorption and destroying and excreting more of the vitamin than usual