Why the Body Needs Vitamin C Every Day
Vitamin C is a micronutrient the body needs in small amounts, yet its role is huge. Because it dissolves in water and is not stored by the body, vitamin C intake must be replenished daily to avoid deficiency.
The vitamin maintains immunity, including the mucosal membranes that shield the body from pathogens. As a powerful antioxidant, vitamin C protects cells from free-radical damage that drives chronic disease. It is also required for collagen formation — a protein vital for skin, bones, connective tissue, and wound healing — and helps the absorption of iron from plant foods.
How Much Vitamin C Do You Need Daily?
According to Indonesia's Angka Kecukupan Gizi (AKG) from the Ministry of Health, adult vitamin C needs are modest: 90 mg per day for men and 75 mg per day for women. Pregnant women need an extra 10 mg, while breastfeeding mothers need an extra 25 mg on top of their age-based figure.
Needs rise for smokers — an extra 35 mg per day — because the body's vitamin C reserves are used to counter cigarette smoke's free radicals. Deficiency symptoms include easy fatigue, skin bruising, slow-healing wounds, and bleeding gums.
The Best Vitamin C Sources from Food
The good news: daily vitamin C needs are easy to meet through food. Fruits such as guava, oranges, kiwi, strawberries, and papaya are rich in vitamin C, as are vegetables like bell peppers, broccoli, tomatoes, and cabbage. Broccoli is even cited as having the highest vitamin C content among vegetables.
For healthy adults, the 90 mg daily need is generally covered by eating 4–5 servings of vegetables and fruit. Eight strawberries alone are said to meet a day's vitamin C requirement.
Beware of Vitamin C Megadoses
Beneficial as it is, vitamin C need not be taken in megadoses. If dietary intake falls short, a 100–120 mg supplement suffices. Exceeding 1,000 mg per day risks diarrhea and a higher risk of kidney stones.
People with impaired kidney function need extra caution, as the kidneys work harder to excrete the excess. If you are considering high-dose vitamin C supplements or have a specific health condition, consult a doctor first.
