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Why do I need vitamin C? Should I take a supplement?

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Name of Resource
Why do I need vitamin C? Should I take a supplement?
Year Created
2008
Description
Vitamin C is an antioxidant that keeps us healthy and prevents our cells from getting damaged.

What does vitamin C do in our body?

Vitamin C helps to:

  • heal cuts and wounds
  • keep gums, teeth, and bones healthy
  • keep blood vessel walls strong
  • absorb iron from the foods we eat.

Vitamin C does not prevent colds. But it may reduce how long you have a cold or how severe your cold symptoms get.

How much vitamin C do I need?

Here's how much vitamin C you need every day:

  • Babies 0 to 6 months – 40 milligrams
  • Babies 7 to 12 months – 50 milligrams
  • Children 1 to 3 years – 15 milligrams
  • Children 4 to 8 years – 25 milligrams
  • Youth 9 to 13 years – 45 milligrams
  • Teens girls 14 to 18 years – 65 milligrams
  • Teen boys 14 to 18 years – 75 milligrams
  • Women – 75 milligrams
  • Men – 90 milligrams
  • Smokers need 35 milligrams more than non-smokers (female smokers need 110 milligrams; male smokers need 125 milligrams).

How can I meet my vitamin C needs with food?

Meet your vitamin C needs by reaching for plenty of vegetables and fruit every day. See Eating Well with Canada’s Food Guide to see how many servings you need every day.

The best food sources of vitamin C are citrus fruits and their juices (like oranges and grapefruit), kiwis,  

mangos, strawberries, sweet peppers, and broccoli. You can also get some vitamin C from tomatoes and potatoes.

Should I take vitamin C supplements?

Most people don't need vitamin C supplements because it's easy to get enough vitamin C from food. Because vitamin C supplements can be found in amounts of 250-1000 milligrams per pill, it is often taken in large amounts. Taking more than 2000 mg of vitamin C may cause diarrhea and gastrointestinal problems, and is not recommended.

Resources for consumers

Eating Well With Canada’s with Canada’s Food Guide - Health Canada

EATracker - Dietitians of Canada

Fact sheet: Up the Anti-oxidants - Dietitians of Canada

 
 
Last Updated: January 2008