How Much Vitamin C Do Kids and Toddlers Need in Their Diet?

Vitamin C is crucial for children’s health. It helps repair red blood cells, strengthens the immune system, promotes tissue and bone repair, and plays a role in keeping gums and blood vessels healthy. Vitamin C also helps wounds heal faster and assists the body in absorbing iron from food.

How Much Vitamin C Do Kids and Toddlers Need?

• Ages 1 to 3 years: 15 milligrams (mg) daily
• Ages 4 to 8 years: 25 mg daily

Vitamin C is abundant in many foods, so deficiencies are rare. However, picky eaters or children exposed to secondhand smoke may need extra vitamin C.

If you’re concerned that your child isn’t getting enough, consult their pediatrician.

The Best Sources of Vitamin C

Red and orange fruits and vegetables are great sources of vitamin C. Here are some high-vitamin C foods:

• 1/4 cup guava: 94 mg
• 1/2 cup orange juice: 50 mg
• 1/4 cup red bell pepper: 47.5 mg
• 1/4 cup papaya: 35 mg
• 1/4 cup kiwi: 41 mg
• 1/2 medium orange: 35 mg
• 1/2 cup broccoli: 51 mg
• 3 medium strawberries: 21 mg
• 1/4 cup pink grapefruit: 23 mg
• 1/4 cup cantaloupe: 17 mg
• 1/4 cup mango: 15 mg
• 1/4 cup raw tomato: 5 mg
• 1/4 cup spinach: 4.5 mg
• 1/4 cup cooked potato (without skin): 3 mg

Can My Child Get Too Much Vitamin C?

Vitamin C is water-soluble, so excess amounts are generally flushed out by the body through urine. However, very high doses can cause nausea, diarrhea, kidney stones, and stomach inflammation.

• For ages 1 to 3, a megadose is more than 400 mg per day.
• For ages 4 to 8, a megadose is more than 650 mg per day.

Be cautious with chewable supplements for adults, as they can contain high doses (up to 500 mg per tablet).

General Advice

For most children, a balanced diet provides enough vitamin C, and supplements aren’t typically necessary unless advised by a doctor. If you have concerns about your child’s diet, especially if they have sensory processing issues or are picky eaters, consult your pediatrician for guidance on whether a supplement is needed.