Vitamin C makes the world glow
A playful, science-based guide to why vitamin C matters, how much you need, and the tastiest ways to get it.
Vitamin C, explained fun & fast
Meet your collagen co-pilot, antioxidant ally, and immune sidekick.
Vitamin C (ascorbic acid) is a water-soluble vitamin your body can’t make. You get it from food (and some supplements).
It supports immune defenses, protects cells from oxidative stress, and helps you make collagen for skin, gums, blood vessels, and more.
Vitamin C boosts absorption of non-heme iron from plant foods—pair your greens with something citrusy!
Because it’s crucial to collagen, getting enough vitamin C supports healthy wound healing and connective tissues.
Daily vitamin C needs
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ℹ️ Good to know
- Smokers may require about +35 mg/day due to greater oxidative stress.
- Try spreading intake throughout the day—C is water-soluble and not stored in large amounts.
- High doses can cause GI upset; adults’ tolerable upper intake level (UL) is ~2,000 mg/day.
- Food first: fruits & veggies bring fiber and other goodies your body loves.
Top vitamin C foods
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Build your C-plate
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🍎Your C-plate
Educational info; not a substitute for professional advice.
Myths vs facts
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It doesn't prevent colds in the general population, but regular intake may slightly reduce cold duration and severity for some people.
Many fruits and veggies are richer than oranges—like guava, bell peppers, kiwi, and acerola cherries.
Very high doses can cause GI upset and aren't automatically better. Aim for your daily needs; the adult UL is about 2,000 mg/day.
It's crucial for collagen, antioxidant defense, and immunity, but it's not a cure-all. A varied diet and lifestyle still matter.
Deficiency & safety
Know the signs and smart limits.
🌿Deficiency (scurvy)
- Fatigue, irritability
- Gum swelling/bleeding, tooth issues
- Easy bruising, poor wound healing
- Joint pain; corkscrew hairs
🔥Too much?
- GI upset (nausea/diarrhea) at very high doses
- Adults’ UL ~2,000 mg/day
- Some medical conditions require caution—talk to your clinician
🧠Quick tips
- Eat the rainbow—vitamin C loves company (polyphenols!)
- Light & heat can reduce vitamin C—enjoy some produce raw or lightly cooked
- Pair with plant-iron for better absorption
Test your C-IQ
5 quick questions