How Much Vitamin C Per Day Do I Need?

Vitabiotics | Published: 26/04/2021

How Much Vitamin C Per Day Do I Need?

Get Enough Of This Essential Vitamin To Help Support Your Health

Vitamin C is an important vitamin for good health and it plays many important roles including supporting the normal function of the immune system and the nervous system, increasing iron absorption, reducing tiredness and fatigue and supporting the skin.

Read more about the benefits of Vitamin C here.

Vitamin C For Kids

The NHS recommend that all children from six months up to five years are given vitamin supplements containing vitamins A, vitamin C and vitamin D every day, as well as foods rich in vitamin C.

Vitamin C is a water-soluble vitamin, so it comes out in our wee, which means we need an adequate intake every day. Vitamin C cannot be stored in the body unlike fat soluble vitamins so a daily intake is important.

How Much Vitamin C Per Day For Adults?

The NHS states that men and women aged between 19 and 64 should get 40mg of vitamin C every day, while the general NRV or ‘Nutrient Reference Value’ (the newer term for ‘RDA’) is 80mg. Of course, many experts believe there are times when higher levels of vitamin C can be beneficial. A supplement can help safeguard the levels of vitamin C.

Why Do We Need Vitamin C?

Vitamin C is essential for a number of reasons. You may already know of vitamin C’s contribution to a healthy functioning immune system.

But how does it actually support our immune system? Vitamin C helps protect our cells from oxidative stress and free radical damage. These free radicals are produced in excess when we’re exposed to sunlight, pollution and cigarette smoke.

Vitamin C also contributes to the normal function of the immune system during and after intense physical exercise.

Vitabiotics Immunace Extra Protection contains vitamin C, as well as many other nutrients such as vitamin D, lycopene extract and resveratrol. Vitamin D also contributes to the normal function of the immune system.

Vitamin C also supports normal collagen formation, which is important for supple skin. Plus, vitamin C contributes to the normal function of bones, teeth, cartilage, gums and blood vessels, too.

Vitabiotics Ultra Vitamin C provides slow-release vitamin C along with 25mg of citrus bioflavonoids, for maximum absorption and effectiveness.

These bioflavonoids are polyphenol substances that are naturally present in vegetables and fruits.

Another big benefit of vitamin C is the fact it helps us absorb iron from food and/or supplements.

Vitabiotics Feroglobin Fizz is a gentle iron supplement, which also contains vitamin C to increase iron absorption. This orange flavoured effervescent drink is great for those who don’t like taking capsules.

What Are The Natural Sources Of Vitamin C?

The main foods that contribute to our vitamin C intake are fruits and vegetables and potatoes.

A word of caution though; some vitamin C can be lost during the cooking process, such as boiling.

If you’re unsure which foods contain the most vitamin C, we’ve rounded up some of the biggest contributors to ensuring an adequate intake….

  • Dried chives per 100g- 660mg
  • Guavas per 100g 228mg
  • Sweet yellow peppers per 100g- 183.5
  • Blackcurrants per 100g - 181mg
  • Bell peppers per 100g -128mg
  • Kiwi per 100g - 93mg
  • Broccoli per 100g - 89mg
  • Brussels sprouts cooked per 100g- 62mg
  • Papaya per 100g - 61mg
  • Snow peas per 100g - 60mg
  • Strawberries per 100g - 59mg
  • Orange per 100g - 53mg
  • Orange juice per 100g- 50mg
  • Dried goji berries per 100g - 48.4mg
  • Cauliflower per 100g- 48.2mg
  • Florida grapefruit per 100g- 37mg
  • Garlic per 100g- 31.2mg
  • Kale per 100g- 18mg

Read more about vitamin C foods


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Vitamin C And Zinc Supplements

The mineral zinc also helps to maintain normal immune system function.

Vitabiotics Ultra Vitamin C Fizz (effervescent tablets) contains 1000mg of vitamin C as well as added zinc for maximum efficacy.

The Vitamin C Fizz is great for post exercise and hectic lifestyles. As it’s an effervescent, it offers rapid absorption and the delicious drink makes a great alternative to swallowing tablets.

Gummies With Vitamin C

Vitabiotics also have a range of gummy supplements for adults and children which include vitamin C. These are great for youngsters and those who don’t like taking tablets.

Vitabiotics Wellkid Peppa Pig Multi-vit soft jellies, for children ages three to seven years old, contain vitamin C as well as all eight B-complex vitamins. Plus vitamin A, vitamin D and vitamin E.

Vitabiotics Wellkid Marvel Multi-vits are strawberry soft jellies for children aged seven to 14. They contain 12 nutrients - including vitamin C - plus all eight of the B-Complex vitamins. Both the Peppa Pig multi vits and the Wellkid Marvel Multi-vits are suitable for vegetarians and vegans.

For children aged four to 12 years old, Vitabiotics Wellkid Smart Multi-Vitamin Chewable is a great option. Each chewable provides 21 nutrients including vitamin C. It also includes iodine, which contributes to normal growth in children and iron which contributes to their normal cognitive function.

Vitabiotics’ Wellman Gummies and Wellwoman Gummies both contain 22 nutrients.

Wellman Gummies include immune function-supporting vitamin C, plus vitamins B6 and B12 which contribute to normal energy release. These Wellman gummies also contain zinc, for maintenance of normal testosterone levels in the blood.

Wellwoman Gummies provide vitamin C, plus iron, which contributes to normal formation of red blood cells and haemoglobin. They also contain vitamin B6, which contributes to the regulation of hormonal activity.

Meet the Author

lucy gornall

lucy gornall


lucy gornall


Lucy is an award winning freelance health, fitness and wellbeing journalist and copywriter. She is also a personal trainer, teaching at London based studios. With 10 years of journalistic experience under her belt, Lucy was formerly a health editor across various women’s magazines and also editor for a national women’s glossy title. She now writes for various publications whilst also working on various branded content

Alexandra Phillips

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