Download Nutrition: Vitamin C

Office of Statewide Health Improvement Initiatives
85 East Seventh Place, Suite 220, PO Box 64882
St. Paul, MN 55164-0882 651-201-5443
www.health.state.mn.us/obesity
Nutrition: Vitamin C
Vitamin C is required for growth and repair of
tissues in all parts of the body. It is essential for life
and in healing wounds and maintaining the integrity
of gums, bones, and teeth.
Why vitamin C is important
Vitamin C is a highly effective anti-oxidant. An
anti-oxidant is a molecule that slows or prevents
cell damage caused by free-radicals. A buildup of
free radicals over time is responsible for the aging
process and can contribute to the development of
cancer, heart disease, and inflammatory conditions
like arthritis. Anti-oxidants can also help rid the
body of pollutants like cigarette smoke.
Most of the animal kingdom can produce vitamin C.
Among the animals that need to consume vitamin C
to maintain life include guinea pigs, bats, sparrows,
and large primates, including man.
Vitamin C toxicity is rare because the body simply
excretes what it doesn’t need. Taking Vitamin C
supplements in excess of 2,000 mg/day can result in
gastrointestinal distress.
Vitamin C deficiency
Inadequate amounts of vitamin C will lead to dry
hair, inflammation of the gums, easy bruising,
nosebleeds, swollen joints, anemia, decreased
ability to fight infection, and slow healing wounds.
Severe vitamin C deficiency results in scurvy which
includes bleeding hair follicles, nail beds, and gums.
Untreated, the condition results in death.
Scurvy is rare in the United States but can be found
in seniors and adults who are malnourished as a
result of other chronic illnesses.
Vitamin C is a water-soluble
vitamin. Water-soluble nutrients
are not stored in the body.
Amounts in excess of what the
body needs for any given day are
excreted in the urine.
Nutrition: Vitamin C Fact Sheet – Page 2
Good Food Sources:
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Oranges
Guava
Cabbage
Cranberry juice
Broccoli
Sweet peppers Kiwi
Lemons
Watermelon
Grapefruit
Kohlrabi
Greens
Requirements across the Lifecycle:
Life-stage
Group
Infants
0-6 months
7-12 months
Children
1-3 years
4-8 years
Males
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Females
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Pregnancy
</= 18 years
19-30 years
31-50 years
Lactation
</= 18 years
19-30 years
31-50 years
Recommended Tolerable Upper
Dietary
Intake (UL)
Allowance
(RDA)
40 mg
50 mg
No Data
No Data
15 mg
25 mg
400 mg
650 mg
45 mg
75 mg
90 mg
90 mg
90 mg
90 mg
1,200 mg
1,800 mg
2,000 mg
2,000 mg
2,000 mg
2,000 mg
45 mg
65 mg
75 mg
75 mg
75 mg
75 mg
1,200 mg
1,800 mg
2,0000 mg
2,0000 mg
2,000 mg
2,000 mg
80 mg
85 mg
85 mg
1,800 mg
2,000 mg
2,000 mg
115 mg
120 mg
120 mg
1,800 mg
2,000 mg
2,000 mg
For more information
Nutrition: http://www.health.state.mn.us/nutrition/
Overweight and Obesity Prevention:
http://www.health.state.mn.us/obesity/
June 2012
Nutrition: Vitamin C Fact Sheet