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Vitamin C
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Vitamin C

Vitamin C is an essential antioxidant that supports skin, bone, and connective tissue health while promoting healing and iron absorption.

Overview

Vitamins are substances that your body needs to grow and develop normally. Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

Sources

Vitamin C comes from fruits and vegetables. Good sources include:

  • Citrus
  • Red and green peppers
  • Tomatoes
  • Broccoli
  • Greens

Some juices and cereals have added vitamin C.

Who Needs Extra Vitamin C

Some people may need extra vitamin C, including:

  • Pregnant/breastfeeding women
  • Smokers
  • People recovering from surgery
  • Burn victims

Frequently Asked Questions

Yes, high-dose vitamin C supplementation can increase the risk of kidney stones in susceptible individuals. Vitamin C is metabolized into oxalate, a substance that can form stones in the kidneys. The risk is generally low for people taking the recommended daily amount (90 mg for men, 75 mg for women), but it increases significantly with doses exceeding 2,000 mg per day. If you have a history of kidney stones, consult your doctor before taking high-dose supplements.
Vitamin C enhances the absorption of non-heme iron, which is the type of iron found in plant-based foods like beans, lentils, and spinach. It works by converting iron into a form that is easier for the body to absorb in the intestines. To maximize this benefit, eat vitamin C-rich foods such as oranges, strawberries, or bell peppers alongside iron-rich meals. This is particularly helpful for vegetarians and vegans who rely on plant sources for their iron intake.
Smoking increases the body's production of free radicals, which deplete vitamin C levels. Additionally, the act of smoking may interfere with the absorption of vitamin C. Because of this increased demand and reduced availability, smokers have a higher risk of vitamin C deficiency. The recommended daily allowance for smokers is 35 mg higher than for non-smokers to compensate for this loss and maintain adequate antioxidant protection.
Vitamin C is important during pregnancy for fetal development and tissue repair, and the recommended daily intake increases slightly. However, taking extremely high doses (over 2,000 mg per day) is not recommended and may be associated with adverse outcomes. It is best to meet your needs through a diet rich in fruits and vegetables. If you are considering a prenatal vitamin or additional supplements, discuss the appropriate dosage with your obstetrician to ensure safety for both you and your baby.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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