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

Vitamin C is one of the most important nutrients for growing children. It’s not just about preventing colds—this water-soluble vitamin plays a vital role in immune defense, tissue repair, iron absorption, and overall growth. Since the body doesn’t store large amounts of vitamin C, kids need a steady supply from their diet every day.

Recommended Daily Intake

• 1–3 years (toddlers)- 15 mg

• 4–8 years (young children)- 25 mg

• 9–13 years (older children)- 45 mg

• 14–18 years (teens)- 65–75 mg

How Toddlers (1–3 years) Can Get 15 mg Daily

Toddlers need only a small amount of vitamin C, and it’s surprisingly easy to cover:

• Half an orange → ~30–40 mg (already double their daily need).

• ½ cup of strawberries → ~45 mg.

• ½ cup of broccoli → ~40 mg.

• ½ cup of tomato slices → ~10–15 mg.

  
  

  

  
  

How Young Kids (4–8 years) Can Get 25 mg Daily

As kids grow, their needs increase slightly. Here’s how to hit the target:

• 1 kiwi fruit → ~60 mg.

• ½ cup of red bell pepper strips → ~60–65 mg.

• 1 small papaya slice → ~30 mg.

• 1 medium potato (boiled) → ~20 mg.

How Older Kids (9–13 years) Can Get 45 mg Daily

Older children need more vitamin C to support growth spurts and activity:

• 1 medium orange → ~70 mg.

• ½ cup of Brussels sprouts → ~40 mg.

• ½ cup of pineapple chunks → ~40 mg.

• ½ cup of mango cubes → ~30 mg.

How Teens (14–18 years) Can Get 65–75 mg Daily

Teenagers need the most vitamin C because of rapid growth and hormonal changes:

• 1 cup of strawberries → ~85 mg.

• 1 medium red bell pepper → ~120 mg.

• 1 medium grapefruit → ~75 mg.

• 1 cup of broccoli → ~80 mg.

  
  

  

  
  

Why Vitamin C Is Essential for Kids

• Immune Support: Helps fight infections and keeps illnesses at bay.

• Wound Healing: Speeds recovery from cuts, scrapes, and bruises.

• Iron Absorption: Boosts absorption of iron from plant-based foods, preventing anemia.

• Healthy Growth: Supports formation of bones, teeth, and connective tissues.

• Antioxidant Protection: Shields cells from damage caused by free radicals.

• Blood Vessel Strength: Keeps vessels elastic and reduces bruising.

Risks of Deficiency and Excess

• Deficiency: Rare, but can cause fatigue, irritability, slow wound healing, gum problems, and in severe cases, scurvy.

• Excess: Too much vitamin C (usually from supplements, not food) may cause stomach upset, diarrhea, or kidney stones.