Vitamins are essential nutrients that must be consumed daily through our diet to support the normal functioning of the body. In most cases, a balanced and varied diet is enough to meet our daily needs. However, in certain situations, vitamin requirements increase and additional intake,either through food or supplements, may be necessary.
Vitamin C is one of the most important vitamins for overall health. The recommended daily intake for adults is 75–90 mg, but there are specific conditions where our bodies need more.
When Your Body Needs More Vitamin C?
🍓 During Pregnancy and Breastfeeding
Vitamin C requirements rise significantly during pregnancy and lactation.
- Pregnancy: approximately 105 mg/day
- Breastfeeding: approximately 155 mg/day
Vitamin C supports both maternal health and the baby’s development.
🍓 Smoking
Smokers require more vitamin C due to increased oxidative stress caused by smoking.
In addition to the standard 75–90 mg, smokers need an extra 35 mg per day.
This can usually be achieved by including slightly larger portions of vitamin C–rich foods spread throughout meals.
🍓 Post-Surgery or Wound Healing
After surgery or injury, vitamin C plays a key role in wound healing. It supports collagen production, which is essential for tissue repair and recovery.
🍓 During a Cold or Viral Infection
When fighting a cold or viral illness, increasing vitamin C intake may help. Foods rich in vitamin C provide natural sugars that can boost energy levels while the body is under stress, and symptoms may often be milder.
🍓 High Stress Levels
Chronic stress can rapidly deplete vitamin C stores in the body. If you experience frequent or intense stress, your vitamin C needs may be higher.
🍓 Air Pollution Exposure
Environmental pollution increases the body’s demand for antioxidants. Vitamin C acts as a powerful antioxidant, helping protect cells from oxidative damage.
🍓 Physical Activity and Exercise
Vitamin C helps reduce the effects of free radicals produced during exercise. It supports muscle recovery and may help reduce fatigue after physical activity.
🍓 Allergic Rhinitis
In cases of more severe allergy symptoms, such as allergic rhinitis, vitamin C may help. Its antihistamine properties can reduce symptom intensity.
Foods Rich in Vitamin C
Including a variety of vitamin C–rich foods in your daily diet is the best way to meet your needs naturally.
Approximate Vitamin C Content per Standard Serving Size:
- Raw red bell pepper (½ cup): 95 mg
- Orange juice (¾ cup): 93 mg
- 1 medium orange: 70 mg
- Boiled broccoli (½ cup): 50 mg
- Fresh strawberries (½ cup): 50 mg
- Cantaloupe melon (½ cup): 29 mg
- Cooked cabbage (½ cup): 28 mg
- Baked potato (1 medium): 17 mg
- Raw tomato (1 medium): 17 mg
Vitamin C is essential for immune support, recovery, and overall well-being. While most people can meet their needs through a balanced diet, certain life stages and conditions increase daily requirements. Paying attention to these situations and choosing the right foods can make a meaningful difference to your health.
Resources
Bechara N, Flood VM, Gunton JE. A Systematic Review on the Role of Vitamin C in Tissue Healing. Antioxidants (Basel). 2022 Aug 19;11(8):1605. doi: 10.3390/antiox11081605. PMID: 36009324; PMCID: PMC9405326.
Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington (DC): National Academies Press (US); 2000. 5, Vitamin C. Available from: https://www.ncbi.nlm.nih.gov/books/NBK225480/
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.