Vitamin C is a nutrient that’s an antioxidant involved in immune function, collagen production, and iron absorption. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 75-90mg for most adults per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Citrus fruits like oranges and grapefruit
- Bell peppers
- Strawberries
- Broccoli
Worth knowing
Vitamin c is water-soluble, meaning the body doesn’t store much of it, so regular intake through food is generally recommended.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
