Vitamin C

What is it?

Ascorbic acid is the chemical name for Vitamin C.  

Why is it important?

Vitamin C is critical for the synthesis of collagen. Collagen is an essential basis for all connective tissue, including blood vessels, tendons and ligaments. It is also plays a key role in healing from wounds.* 

Vitamin C is also an important antioxidant that protects our cells against free radicals. In addition, it supports a healthy immune system, and helps our body absorb iron, which is a common deficiency amongst children.*

Some research suggests that vitamin C helps with the regeneration of vitamin E.*

What myths are there?

In the scientific community, there is a general consensus today that large doses of vitamin C does not cure the common cold.* 

What’s the risk of deficiency?

Humans, unlike most animals, do not produce vitamin C. As a result, it is important we source this micronutrient from our diet. 

Most babies will get Vitamin C from breast milk or infant formula. Infants fed evaporated or boiled cow’s milk can develop a Vitamin C deficiency because heat can destroy vitamin C in milk. 

Anyone with limited food variety in their diet, such as our picky little eaters, may be subject to vitamin C inadequacy.

How much is recommended?

The FDA currently recommended daily intake (RDI) for Vitamin C is 60 mg for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 40 mg. 

The Food and Nutrition Board at the US Institute of Medicine current recommended dietary allowance (RDA) for vitamin C is as follows:

• 0-6 months: 40 mg (adequate intake)
• 7-12 months: 50 mg (adequate intake)
• 1-3 years: 15 mg
• 4-8 years: 25 mg
• 9-13 years: 45 mg
• 14-18 years: 65-75 mg
• 19+ years: 75-90 mg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

Women breast-feeding are recommended to source extra vitamin C at a recommended daily allowance (RDA) of 115-120 mg.

What foods are rich sources?

The best source for Vitamin C is through raw fruits and vegetables. Cooking can reduce the vitamin C in food by about 50-60%. 

• 1/2 cup red bell pepper (raw): 95 mg
• 1 orange (raw): 70 mg
• 1 kiwi (raw): 64mg
• 1/2 cup broccoli (cooked): 51 mg
• 1/2 cup strawberries (raw): 49 mg
• 1/2 cup brussels sprouts (cooked): 48 mg
• 1/2 grapefruit (raw): 39 mg

What’s the risk of getting too much?

Vitamin C is water-soluble, which means that the body can't store it. If the body can't use all of the vitamin, it will simply eliminate the excess.  

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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