Introduction to Vitamin C

Ever catch yourself standing in the kitchen, holding an orange in one hand and wondering if it’s actually doing anything for your kid’s immune system? 

As parents, we hear a lot about vitamin C. Most of us associate it with fighting colds, and simply remember we grew up on those chewy vitamins to avoid getting ill. But here’s the thing: vitamin C isn’t just about avoiding the sniffles - it’s actually a big deal for your child’s overall growth and healing.

In fact, when it comes to vitamin C, kids need it every single day to support their immune systems and help wounds heal, as well as maintain healthy skin, blood vessels, and connective tissue. And because their little bodies don’t store it, it’s not a “one and done” kind of deal. They need a steady supply.

So if you’re wondering if your child’s getting enough, how much is too much, or when a vitamin C kids supplement might make sense - this post is for you.

What is Vitamin C?

Vitamin C is a water-soluble vitamin that supports the immune system, helps the body heal, and assists in the absorption of iron in children. It’s sometimes referred to as “ascorbic acid”, and it acts as a behind-the-scenes helper for so many important jobs.

First, it's an antioxidant, which means it helps protect your child’s cells from daily damage -  a bit like a mini shield that protects against harmful molecules (called “free radicals”). It also helps make collagen, the protein that keeps skin, blood vessels, and bones strong.

And unlike some nutrients that can be stored in the body, vitamin C doesn’t hang around. What isn’t used, gets flushed out. Which means kids need a fresh supply every single day.

Want more of the science? Here’s the NIH Vitamin C Fact Sheet.

What Does Vitamin C Do for Kids?

You’ve probably heard “immune support” a million times - but, as we highlighted, vitamin C does more than just help fight colds. Here’s the rundown of what vitamin C does in your child’s body:

• Strengthens the immune system - helps fight off infections (potentially shortening the amount of sick days your little one has).

• Aids in wound healing and skin repair - for those recurrent scraped knees and bug bites.

• Improves iron absorption - especially helpful if your child doesn’t eat a lot of meat or other iron-rich foods.

• Supports healthy gums and teeth - keeps their mouth healthy as those new teeth come in.

• Acts as an antioxidant to protect cells - defends against the stress of growing, moving, and exploring.

Vitamin C Benefits for Kids

Just like kids outgrow clothes, their nutritional needs grow too. Here’s how vitamin C supports them at every stage:

Toddlers

This is the age of runny noses and daycare bugs. Their immune systems are still learning the ropes, and vitamin C helps build that resilience. Toddler vitamin C also helps absorb iron, which is crucial for brain development and energy.

Young kids

School means even more germs. More shared toys, more birthday party germs, more runny noses. Vitamin C helps the body handle all of it. At this stage, their little bodies are also healing from the (it seems almost daily!) bruises and scrapes that come with playing and exploring. 

Older Kids 

Now they’re running, biking, growing like weeds - and maybe hitting puberty. Vitamin C acts as an antioxidant to help with oxidative stress (fancy term for body wear-and-tear). It also supports skin and connective tissue as their bodies go through major changes.

Top 3 Vitamin C Benefits

• Boosts immunity

• Helps wounds heal faster

• Aids in iron absorption

When is Vitamin C Useful?

There are just some moments when your child’s body needs a little more support - when their immune system is working overtime or their diet’s been, well... beige for a few too many days.

Think cold and flu season (when sniffles seem never-ending), or after they’ve been sick or had surgery (times when their body is focused on healing). It also matters if your child avoids fruits and veggies, or if you’ve noticed they bruise easily or their cuts take longer to heal.

And hey, we get it. Even when you’re trying your best, some days are all crackers and no strawberries. Supplements can help fill in the gaps gently, without guilt or pressure. Just support, when it’s needed most.

Signs Your Child May Need More Vitamin C

Deficiencies are rare, but they can happen. Keep an eye out for these signs:

• They’re getting sick a lot, or taking a long time to recover

• Cuts and scrapes take a while to heal

• Bleeding gums, especially if they brush gently

• Tiredness, crankiness, or “off” moods

• Easy bruising, even from minor bumps

These symptoms could point to low vitamin C or something else entirely, so always talk to your pediatrician before jumping to conclusions, and follow their advice when it comes to supplementation.

How Much Vitamin C Do Kids Need?

Here's what the NIH recommends:

Note: “RDA” means “daily recommended amount” and “mg” means “milligram”. You can find out more about this from the NIH here.

This is what most kids need daily to stay healthy - not too little, not too much. These numbers are a great reference point when choosing foods or supplements. That’s because these references are found on the packaging, so you can easily check the amounts your little one is getting. 

Vitamin C Deficiency & Issues

Vitamin C deficiency is rare, but it’s still possible. Most at risk are:

• Kids with very limited diets (super selective eaters)

• Children with digestive issues or absorption disorders (such as Crohn’s disease or celiac)

• Those recovering from long-term illness or surgery

Symptoms of low vitamin C can include:

• Fatigue or weakness

• Irritability / moodiness

• Bleeding or swollen gums

• Muscle and joint pain

• Slow-healing cuts or infections

• Easy bruising

In very extreme cases, deficiency can lead to scurvy - yes, the same disease sailors got centuries ago. This is rare but still possible if vitamin C is completely missing from your little one’s diet over time. Symptoms of scurvy include dental problems, dry hair and skin, anemia and very poor wound healing.

Best Sources of Vitamin C for Kids

Vitamin C is mainly found in fruit and vegetables. Here are some of the best sources of vitamin C for kids:

Fruit:

• Citrus fruits (oranges, lemons, grapefruit)

• Strawberries

• Guava

• Kiwi

• Papaya

• Watermelon

Vegetables:

• Bell peppers (red are highest!)

• Broccoli

• Brussels sprouts

• Tomatoes

• Kale

By incorporating these into your little one’s diet, you can make sure they’re getting a healthy dose of vitamin C. Plus, fruit and vegetables are healthy staples that bring a whole host of benefits, so even though they may not be the most attractive to kids, they’re so important to include in their diet.

Can Kids Get Too Much Vitamin C?

From food? Not really. 

From high-dose supplements? It’s possible.

As Vitamin C is water-soluble, it's hard to have too much. That said, very high doses (way over the RDA) can lead to an upset stomach, diarrhea, and nausea. Although rare, it can also cause kidney stones.

So, make sure to stick to age-appropriate kids vitamin C dosage and read the label before giving a new supplement. More isn’t always better - when it comes to supplements, the best vitamin C for kids is one that’s made to match the needs of your little one’s body.

Does My Child Need a Supplement?

A vitamin C supplement can be a smart addition if:

• Your child avoids most fruits and veggies

• They are picky eaters, have food allergies or other dietary limits

• They’re recovering from illness or injury

• You’ve noticed signs of low vitamin C and your pediatrician agrees

Consult your pediatrician to discuss your concerns and create a plan to support your child’s nutritional and health needs. 

Vitamin C FAQs

Can kids take vitamin C every day?

Yes! Since the body doesn’t store it, daily intake is important. Just make sure to give your little one an age-appropriate vitamin C dose for kids.

Is vitamin C safe for toddlers?

Absolutely, in appropriate amounts. Always check your supplement’s label and cross-check the amount your child needs with the NIH’s RDA.

What foods are high in vitamin C?

Oranges, strawberries, kiwi, bell peppers, broccoli - fruits and veggies with bright colors are usually good bets.

How do I know if my child needs more vitamin C?

Look for signs like frequent illness, slow healing, or low energy. When in doubt, ask your pediatrician.

Does vitamin C prevent colds?

Vitamin C doesn’t prevent every cold, but it can reduce how long they last and how severe they get.

As a parent, we’re already juggling so much - mealtimes, meltdowns, maybe even math homework. Worrying about vitamin levels isn’t always first on our to-do list, but it’s important to understand the basics and ensure our children are getting all the nutrients they need.

Vitamin C might be a small piece of the puzzle - but it’s an important one. Whether your child gets it through juicy strawberries at breakfast or a clean, pediatrician-approved supplement, what matters most is that they’re getting what they need to grow strong and stay healthy. Remember to avoid kids vitamin C gummies, as these are generally packed with sugar.

To continue your journey though the different vitamins and minerals kids need, head over to the following guides: 

• Vitamin D for Kids

• Magnesium for Kids

• Vitamin B12 for Kids