Vitamin C is not only an important antioxidant. The water-soluble vitamin also has various other functions. The human body can neither store nor produce vitamin C itself. Therefore, it is essential to maintain the essential nutrient regularly with the diet. Foods rich in vitamin C can normally cover the daily requirement.
Foods with vitamin C at a glance
- Vitamin C contributes to the normal function of the immune system and collagen formation, among other things.
- Foods with a high vitamin C content are mainly vegetables, some herbs and fruit.
- Animal products naturally contain little or no vitamin C.
- Most people can cover their vitamin C needs well with their diet.
- Taking a vitamin C supplement can be useful if there is an increased need or an existing deficiency.
What is the role of vitamin C in the body?
Vitamin C has various tasks in the human body. The vitamin is important for collagen formation, for example. As a result, it contributes to normal bones, teeth and blood vessels, among other things.
Vitamin C is also important for, for example:
- the protection of cells from free radicals,
- normal nerve function,
- a normal mental function,
- a functioning immune system and
- normal energy metabolism.
How much vitamin C per day?
The need for vitamin C varies depending on age and gender. The DGE (German Nutrition Society) recommends in its reference values a daily vitamin C intake of:
- 90 mg for women and 110 mg for men aged 19 and over,
- 20 to 85 mg for babies, children and adolescents up to 15 years of age, and
- 90 mg for female and 105 mg for male adolescents from 15 to 19 years of age.1
Causes of increased demand
The daily requirement can be increased for various reasons. In addition to pregnant or breastfeeding women, smokers, for example, also need more vitamin C. Other possible reasons for a higher demand include:
- hard physical work and competitive sports,
- Metabolic diseases such as diabetes,
- Diseases associated with high fever or inflammation,
- taking certain medications,
- hormonal contraception with the contraceptive pill and
- excessive alcohol consumption.
Where is the most vitamin C found?
Vitamin C is found in many plant foods. Good sources are numerous vegetables, fruits and some herbs. By far the most is found in camu camu, acerola and rose hips.
Vitamin C in citrus fruits
Citrus fruits such as lemons and oranges have a reputation for being particularly rich in vitamin C. In fact, their content is not that high at around 50 milligrams per 100 grams. Many vegetables contain more than twice as much.
Vitamin C in sauerkraut
Sauerkraut also contains significantly less vitamin C than is generally assumed. 100 grams only add up to 15 to 20 milligrams. Nevertheless, sauerkraut is of course a very healthy food.
Table of foods rich in vitamin C (mg per 100 g)
Fruit 🍋 | |
Acerola | 1.677 |
Pineapple | 19,5 |
Sweet | 47 |
Camu Camu | 2.000 |
Strawberries | 63,5 |
Haws | 1.250 |
Raspberries | 25 |
Kiwis | 71 |
Lychees | 40 |
Tangerines | 30 |
Papaya | 80,3 |
Red currants | 36 |
Sea buckthorn berries | 450 |
Blackcurrants | 189 |
Lemons | 53 |
Vegetable 🥦 | |
Cauliflower | 71 |
Broccoli | 115 |
Corn salad | 35 |
Kale | 105 |
Kohlrabi | 63 |
Chard | 39 |
Horseradish | 114 |
Paprika | 139,5 |
Leek | 26 |
Brussels sprouts | 112 |
Red cabbage | 50 |
Asparagus | 20 |
Spinach | 51,5 |
Tomatoes | 25 |
Savoy cabbage | 49,5 |
Herbs 🌿 | |
Ramsons | 150 |
Nettles | 333 |
Garden cress | 69 |
Chervil | 50 |
Parsley | 133 |
Sorrel | 117 |
Chives | 58 |
Lemon balm | 253 |
How can you cover the daily requirement with food?
With the right foods, the vitamin C requirement can usually be covered well. In order to get enough of the water-soluble vitamin, for example, the following are sufficient:
- about 150 g cauliflower.
- 200 g oranges,
- 100 g broccoli or kale,
- 50 to 60 g blackcurrants or
Storage and preparation of vitamin C-rich foods
The vitamin C content decreases when food is stored for too long. In addition, the water-soluble vitamin passes into the cooking water during cooking. To avoid excessive loss, you should consume vegetables and fruits containing vitamin C quickly and either eat vegetables raw or steam them for as short a time as possible.
How does vitamin C deficiency manifest itself?
If the body lacks vitamin C, this manifests itself through various non-specific symptoms. Possible deficiency symptoms are, for example, fatigue, weakness and an increased susceptibility to infections. A persistent, severe vitamin C deficiency eventually leads to scurvy. The disease, also known as seafarer’s disease, can cause serious damage to health and even be fatal if left untreated.
Scurvy manifests itself with the following symptoms, among others:
- Dry skin
- Dry hair
- Bleeding gums
- Gingivitis
- Bleeding in the skin
- Bleeding in the mucous membrane
- Fever
- Diarrhoea
Causes and treatment of vitamin C deficiency
Diet-related deficiency symptoms are the exception in industrialized countries. Instead, in most cases, a vitamin C deficiency can be traced back to a health problem. Vitamin C supplements are used to remedy the deficiency. In addition, those affected should pay more attention to regularly consuming foods with a high vitamin C content.
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How does a vitamin C overdose manifest itself?
The body simply excretes any excess with the urine. If the intake is limited to the diet, an overdose is practically impossible. Even taking a high-dose vitamin C supplement remains largely without consequences. From three or four grams, mild digestive problems such as diarrhea can occur as a side effect.2
What is the maximum daily dose?
One gram of vitamin C per day is considered unproblematic for most people.3 Patients with hemochromatosis should not take more than 500 milligrams per day, however, as vitamin C in the intestine supports the absorption of iron.4
- The EU authority EFSA, which is responsible for food safety , has so far refrained from determining a maximum daily dose because ascorbic acid has a very low toxicity and insufficient data are available.5
- The BFR (Federal Institute for Risk Assessment) proposes 250 milligrams per daily dose as the maximum amount for food supplements.6
When is a vitamin C supplement useful?
Healthy people can get enough vitamin C if they eat fruit and vegetables regularly. An additional vitamin C supplement is not necessary in this case. In some situations, things can look different. For example, a dietary supplement can help to compensate for an increased need or an existing deficiency in certain diseases. But even then, of course, it is true that you should cover as much of your vitamin C requirement as possible with your normal diet.
Which vitamin C is best absorbed by the body?
Food supplements in classic dosage forms such as tablets and capsules have the disadvantage that they release all the vitamin C at once. As a result, a large part is excreted directly. In order for the organism to actually absorb and use as much ascorbic acid as possible, it is recommended to use a preparation with a time-delayed release of the nutrients.
Important to know
If you are not a medical specialist and have complaints, specific health conditions, or suspect deficiencies, please make sure to consult a doctor to discuss this.
- 1 Deutsche Gesellschaft für Ernährung e.V.: Empfohlene Vitamin-C-Zufuhr (Stand: 2015). URL: https://www.dge.de/wissenschaft/referenzwerte/vitamin-c/ (zuletzt aufgerufen am: 19.09.2024).
- 2 Deutsche Gesellschaft für Ernährung e.V.: Ausgewählte Fragen und Antworten zu Vitamin C (Stand: 2015). URL: https://www.dge.de/gesunde-ernaehrung/faq/vitamin-c/ (zuletzt aufgerufen am: 19.09.2024).
- 3 Deutsche Gesellschaft für Ernährung e.V.: Ausgewählte Fragen und Antworten zu Vitamin C (Stand: 2015). URL: https://www.dge.de/gesunde-ernaehrung/faq/vitamin-c/ (zuletzt aufgerufen am: 19.09.2024).
- 4 Uniklinikum Würzburg: Hämochromatose. URL: https://www.ukw.de/medizinische-klinik-ii/hepatologie/schwerpunkte/chronische-lebererkrankungen/haemochromatose/ (zuletzt aufgerufen am: 19.09.2024).
- 5 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Stand: Juni 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 19.09.2024).
- 6 Bundesinstitut für Risikobewertung: Höchstmengenvorschläge für Vitamin C in Lebensmitteln inklusive Nahrungsergänzungsmitteln (Veröffentlichung: 2021). URL: https://www.bfr.bund.de/cm/343/hoechstmengenvorschlaege-fuer-vitamin-c-in-lebensmitteln-inklusive-nahrungsergaenzungsmitteln.pdf (zuletzt aufgerufen am: 19.09.2024).
