Health & Fitness

Everything You Need to Know about Vitamin C

From how much to take to the best sources of this essential vitamin

By Wellness Matters /

Credit: Flickr/liz west

Citrus fruits, bell peppers, tomatoes, berries and kiwi are all good sources of vitamin C

Vitamin C is essential to your daily diet

Among its incredible number of health benefits, vitamin C (ascorbic acid) is essential for normal growth and development, for healing wounds and for maintaining strong bones and teeth.

It is also an antioxidant and may play a role in defending against certain cancers and reducing the damage caused by environmental toxins and even aging.


How Much Vitamin C Should I Take?


The body can’t manufacture or store vitamin C, so you must consume it every day – preferably through your diet. Children should get a minimum of 15 to 50 mg of vitamin C per day (depending on their age); teenagers 65 to 75 mg/day; and adults 75 to 90 mg/day.


If I’m Getting a Cold, Should I Take Extra Vitamin C?


The effectiveness of taking extra vitamin C to prevent or treat a cold remains unproved.

Taking extra vitamin C rarely causes toxicity as the body cannot store it and will simply excrete excess amounts in urine. However, taking more than 2,000 mg of vitamin C per day can lead to stomach upset, headaches, diarrhea and even kidney stones.


What Are the Best Sources of Vitamin C?


The best sources of vitamin C are fresh fruits and vegetables. Citrus fruits, bell peppers, tomatoes, berries and kiwi fruit are all good sources of vitamin C.


Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.