How Much Vitamin C Do You Need per Day, and Where to Get It?

Vitamin C (ascorbic acid) is one of the best-known vitamins, yet many people are unsure how much vitamin C they need per day and when it makes sense to choose a supplement. In this article we summarize the official recommendations, the best food sources, the claims authorized in the EU and what to look for on the label.

How Much Vitamin C Do You Need per Day?

Vitamin C is a water-soluble vitamin. The body cannot store large reserves of it, so a regular, daily intake is needed. The amount you need depends on your age, sex and life stage.

Two numbers are worth knowing:

• NRV (Nutrient Reference Value): 80 mg. This value is used on the labels of foods and food supplements sold in the EU; the NRV% shown on the package refers to it.
• More personalized recommendations: the Office of Dietary Supplements of the US National Institutes of Health (NIH) gives the recommended daily amount by age and life stage.

Source: NIH Office of Dietary Supplements, Vitamin C – Consumer fact sheet; the NRV is the value set by the EU food labeling regulation.

For children, the recommended amount is lower, depending on age. During pregnancy and breastfeeding, and for children, always ask your doctor or pharmacist before choosing a food supplement.

Where Do You Get Vitamin C? The Best Food Sources

The main sources of vitamin C are vegetables and fruit. According to the NIH summary, these are especially rich in vitamin C:

• citrus fruits (oranges, grapefruit) and their juices,
• red and green bell peppers,
• kiwifruit.

Other good sources include broccoli, strawberries, cantaloupe, baked potatoes and tomatoes. Some foods and beverages are fortified with vitamin C – you can check this on the product label.

It is important to know that vitamin C is sensitive: long storage and cooking can reduce the vitamin C content of foods. A few practical tips:

• Eat bell peppers, kiwifruit and citrus fruits raw whenever possible.
• If you cook, steaming or microwaving may cause smaller losses than long boiling.
• Buy in smaller amounts and do not store vegetables and fruit for long.
• Add a portion of raw vegetables or fruit to your plate at every main meal.

What Is Vitamin C Good For? Claims Authorized in the EU

In the European Union, only the authorized health claims listed in the EU register may be used for foods and food supplements. For vitamin C, these include the following:

• Vitamin C contributes to the normal function of the immune system.
• Vitamin C contributes to the reduction of tiredness and fatigue.
• Vitamin C increases iron absorption.
• Vitamin C contributes to normal collagen formation for the normal function of skin.
• Vitamin C contributes to normal energy-yielding metabolism.
• Vitamin C contributes to normal functioning of the nervous system.

Because of the iron absorption claim, many people combine an iron supplement with a source of vitamin C – for example, a glass of orange juice or some bell pepper. If you take iron, discuss the dosage with your doctor or pharmacist.

When Should You Choose a Vitamin C Supplement, and What Should You Look For?

If your diet regularly lacks fresh vegetables and fruit, or if it is simply more convenient for you, a food supplement can help complement your daily intake. When choosing one, pay attention to the following:

• Dose and NRV%: the label shows how many mg of vitamin C one serving contains and what percentage of the 80 mg NRV this is. Do not exceed the recommended daily dose.
• Form: tablet, capsule, liquid drinkable vial or drops. We explain the differences in detail in our article liquid vs. tablet vitamins.
• Single vitamin C or multivitamin: if you want to supplement several vitamins, a multivitamin may be simpler; if you are looking specifically for vitamin C, a single-ingredient product is more transparent.
• Other ingredients: sweeteners, flavorings, allergens – especially if you are sensitive to any of them.

As a single vitamin C product in our range, the orange-flavored Marnys Vit-C 1000 liposomal vitamin C drinkable vial contains 1,000 mg of vitamin C per serving and is suitable for a vegan diet. We explain what the liposomal form means on our liposomal vitamins glossary page and in our guide to liposomal vitamins.

If you prefer a multivitamin, vitamin C is included together with other vitamins in, for example, Marnys Inmupec Defens, an orange-flavored vegan liquid multivitamin, or Marnys Aloe Royal liquid multivitamin for adults. You can find the full range in the adult vitamins category.

Can You Get Too Much Vitamin C?

According to the NIH, too much vitamin C can cause diarrhea, nausea and stomach cramps. For adults, the daily upper limit is 2,000 mg, which applies to all sources combined – foods, beverages and food supplements. For children, this limit is lower.

If you take several food supplements at the same time (for example, a multivitamin and a single vitamin C product), add up the amounts listed on the labels. Vitamin C supplements can interact with some medicines, so if you take medication regularly, are pregnant or breastfeeding, or are choosing a product for a child, ask your doctor or pharmacist first.

Related Reading

• Liposomal Vitamins: What Does It Mean, and What Should You Look For When Buying?
• Liquid or Tablet Vitamins – What Is the Difference, and Which Is Right for You?
• Vitamin D3 – Knowledge Base
• Knowledge Base – Vitamins and Minerals Made Simple

Frequently Asked Questions

Sources and Further Reading

• NIH Office of Dietary Supplements – Vitamin C (Consumer fact sheet)
• European Commission – EU Register of health claims
• OGYEI (Hungarian National Institute of Pharmacy and Nutrition) – list of notified food supplements
• NNGYK (Hungarian National Center for Public Health and Pharmacy)

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If symptoms persist, consult a doctor or pharmacist.