Vitamin C
Water-soluble antioxidant essential for immune function, collagen synthesis, and iron absorption.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 15.0 | 400 |
| Children 4-8 years | 25.0 | 650 |
| Males 9-13 years | 45.0 | — |
| Females 9-13 years | 45.0 | — |
| Males 14-18 years | 75.0 | — |
| Females 14-18 years | 65.0 | — |
| Males 19-30 years | 90.0 | 2,000 |
| Females 19-30 years | 75.0 | 2,000 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 85.0 | — |
| Lactation | 120 | — |
Top Foods Highest in Vitamin C
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Vitamin C (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organ | 2,732 mg | Baby Foods |
| 2 | Beverages, fruit-flavored drink, powder, with high vitamin C | 2,400 mg | Beverages |
| 3 | Beverages, Orange-flavor drink, breakfast type, low calorie, | 2,400 mg | Beverages |
| 4 | Peppers, sweet, red, freeze-dried | 1,900 mg | Vegetables and Vegetable Products |
| 5 | Acerola, (west indian cherry), raw | 1,678 mg | Fruits and Fruit Juices |
| 6 | Acerola juice, raw | 1,600 mg | Fruits and Fruit Juices |
| 7 | Beverages, tea, green, instant, decaffeinated, lemon, unswee | 1,342 mg | Beverages |
| 8 | Chives, freeze-dried | 660 mg | Vegetables and Vegetable Products |
| 9 | Spices, coriander leaf, dried | 567 mg | Spices and Herbs |
| 10 | Beverages, fruit-flavored drink, dry powdered mix, low calor | 560 mg | Beverages |
| 11 | Gelatin desserts, dry mix, reduced calorie, with aspartame, | 490 mg | Sweets |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 490 mg | Snacks |
| 13 | Rose Hips, wild (Northern Plains Indians) | 426 mg | American Indian/Alaska Native Foods |
| 14 | Seaweed, agar, dried | 290 mg | Vegetables and Vegetable Products |
| 15 | Seaweed, spirulina, dried | 290 mg | Vegetables and Vegetable Products |
| 16 | Snacks, candy rolls, yogurt-covered, fruit flavored with hig | 261 mg | Snacks |
| 17 | Babyfood, cereal, rice with pears and apple, dry, instant fo | 250 mg | Baby Foods |
| 18 | Beverages, Orange-flavor drink, breakfast type, with pulp, f | 243 mg | Beverages |
| 19 | Peppers, hot chili, green, raw | 242 mg | Vegetables and Vegetable Products |
| 20 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 240 mg | Breakfast Cereals |
Health Effects of Vitamin C
Vitamin C is a powerful water-soluble antioxidant essential for collagen synthesis, immune function, iron absorption enhancement, neurotransmitter production, and wound healing.
Vitamin C deficiency causes scurvy: bleeding gums, loose teeth, poor wound healing, joint pain, fatigue, and depression. Severe deficiency is fatal. Smokers need 35mg/day more than non-smokers.
High intake (>2,000mg/day) may cause diarrhea, nausea, and kidney stones (from oxalate). At typical food levels, excess is readily excreted.
Absorption & Interactions
Absorbed in the small intestine via SVCT1 transporter. Absorption is dose-dependent: ~90% at 30-180mg/day, dropping to <50% at >1g. Recycled between ascorbate and dehydroascorbate forms.
Estimated Vitamin C Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Vitamin C do I need per day?
Adult males need 90.0 mg/day and adult females need 75.0 mg/day.
Which food has the most Vitamin C?
The food highest in Vitamin C is Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic with 2,732 mg per 100g.
What does Vitamin C do in the body?
Water-soluble antioxidant essential for immune function, collagen synthesis, and iron absorption.