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Zuletzt aktualisiert am 23.05.2026
Vitamin C is probably the best-known vitamin in the entire nutrient spectrum. But have you ever thought about how much vitamin C you actually need per day? In this article, we'll take a look at... Vitamin C daily requirement We'll call you and explain directly how you can easily meet your needs.
We also explain how a vitamin C overdose can occur and how you can avoid it.
Your knowledge to go: Vitamin C daily requirement
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Vitamin C plays a role in our body many important tasks such as normal collagen formation or the reduction of fatigue – therefore, an adequate intake is very important.
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Above all fruit and vegetables contain a lot of vitamin C. The “5 a day rule"helps you to absorb enough vitamin C."
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Women From age 19 onwards, approximately 95 mg Vitamin C per day, Men Ages 19 and up 110 mg.
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For Pregnant women, breastfeeding women and smokers: Different values apply.
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Supplements can contribute to meeting the daily requirement of vitamin C for adults.
What is Vitamin C?
Vitamin C is – surprise – a vitamin that plays a major role in our diet. It is one of the water-soluble vitamins and is also called ascorbic acid.
What does vitamin C do in our body?
Vitamin C contributes to…
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to a normal function of the immune system
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to reduction from Tiredness and fatigue
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to a normal Collagen formation for the normal function of bones, teeth, skin and cartilage
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to a normal Energy metabolism
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to a normal function of the nervous system
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normal psychological function
… at.
This effect of vitamin C is also the reason why many people pay attention to their vitamin C intake and some even use supplements to meet their daily vitamin C requirements.
But how much vitamin C do you actually need per day? Let's take a closer look:
Vitamin C daily requirement
So, what is the daily requirement for vitamin C? Unfortunately, there's no simple answer, as the value isn't the same for everyone, but depends on gender and stage of life. & fluctuates more.
We can conclude: Women aged 19 and over need about 95 mg of vitamin C per day, men even 110 mg.
The following table gives you a good overview of the daily vitamin C requirement for different groups.
Our Vitamin C table:
For Children and young people Different values apply. These are tiered according to age and can z.B. can be viewed at the DGE.
The question that is probably on everyone's mind right now: Why is the daily vitamin C requirement so much higher for smokers? Well, the vitamin neutralizes as an antioxidant free radicals. And smokers have a particularly high number of free radicals in their bodies due to smoking. Vitamin C therefore has to work overtime, and more is simply needed to get all the work done.
Let's return to the table: The amount of 95 or even 155 mg of vitamin C can sound like either a lot or a very little – but how much is it really, calculated in terms of food?
Where is vitamin C found? | Top 12 Vitamin C Foods
Many people associate vitamin C with lemons and oranges. & But did you know that there are foods that contain even more vitamin C?
Fruits and vegetables are definitely the top choices! Here are our favorites.
Table: Foods high in vitamin C
The problem: I personally don't eat nettles or rosehips every day. And sea buckthorn berries are also a rare treat in my diet.
So how can one meet their needs in everyday life, with “normal” foods cover?
An example:
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A glass in the morning Water with the Juice of one lemon (approximately 50 ml) → 25 mg Vitamin C
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100 g tomatoes as a salad for lunch → 25 mg Vitamin C
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a handful as an afternoon snack blackcurrants (approximately 50 g) → 88 mg Vitamin C
This provides an intake of over 120 mg of vitamin C and the Vitamin C daily requirement It's very simple for men and women. covered. Many processed foods also contain added vitamin C, as it is often added.
What's really important: tomatoes, spinach & Co. are no "bad" sources of vitamin C, Just because they contain less vitamin C than, for example, rosehips. Since you usually eat such foods in larger quantities, they are excellent for your vitamin intake. After all, you're more likely to eat half a bell pepper than a handful of nettles. Just stick to the... “5-a-day” rule – so eat 5 portions of fruit and vegetables a day – and you're often already good to go.
Extra tips:
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The Vitamin C content of food fluctuates Depending on the season, storage, preparation, and more. Therefore, prepare your food gently (raw or steam briefly instead of frying for a long time)!
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Vitamin C and iron They are best friends: Vitamin C increases the absorption of plant-based iron.Spinach is the perfect mix of vitamin C and iron!
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You can also consume your vitamin C-rich foods as Juice or smoothie Drinking it – although some vitamin C is lost during preparation, it's worth it if it makes absorption easier for you!
- Supplements can also be interesting for some!
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How much vitamin C does … have?
We now know how much vitamin C we need per day. And we also know how to meet this daily requirement. Since we still have a little time, we can answer a few frequently asked questions:
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Which vegetable has the most vitamin C?
Red bell peppers are among the absolute top sources of vitamin C. But kale, broccoli, and spinach also contain a good amount of vitamin C. -
Which fruit has the most vitamin C?
The acerola cherry is considered by many to be THE fruit of choice for vitamin C. More common fruits include blackcurrants, kiwis, or strawberries. -
How much vitamin C does a lemon contain?
Approximately 50 mg. -
Does an apple contain vitamin C?
Yes! Each apple contains approximately 10-20 mg of vitamin C – but this depends on the variety, size of the apple, and other factors. -
How much sauerkraut covers the daily requirement of vitamin C?
About half a kilo. -
Does bell pepper contain vitamin C?
Yes! One red bell pepper already covers your daily requirement. -
Does a kiwi contain a lot of vitamin C?
Yes, approximately 70-90 mg.
Vitamin C supplement
Fortunately, a true vitamin C deficiency is practically nonexistent in countries like Germany these days. Even if many people don't always reach the recommended five portions of fruit and vegetables a day, their intake is often still sufficient, as vitamin C is now added to many products. Nevertheless, many people still choose to... Vitamin C to supplement, to be on the safe side, so to speak, and to definitely cover the vitamin C requirement.
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Vitamin C supplements are available everywhere various forms: As tablets, Capsules or also as powder for mixing – often with a delicious lemon flavor. In special cases, it can also be a Vitamin C infusion It would be useful.
The exact recommended intake of vitamin C depends on the specific product. For most products, the following applies: Take your supplement with plenty of water (or a tasty snack). Clear Shake) a.
You can take your supplement with a meal or independently of food, whichever you prefer. If you are also taking iron supplements, you can combine these two supplements. When you take vitamin C is entirely up to you. Many people like to include it in their morning routine for a vitamin-rich start to the day.
Is it possible to overdose on vitamin C?
The short answer: Clear! As with everything in life, there is such a thing as too much vitamin C.
The long answer: While it's possible to consume too much vitamin C through normal foods, it doesn't happen to most people, or at least not regularly. However, if you were really craving bell peppers and ate two large red ones, you've already consumed more vitamin C than your daily requirement. Such "overdoses" are usually not dramatic because excess vitamin C is generally not a problem. Vitamin C, being a water-soluble vitamin, is simply excreted. will. However, the situation is different with supplements: If you take more than the recommended dose, you will suddenly be taking MUCH more Vitamin C And that can then lead to a actual vitamin C overdose This can lead to side effects, such as nausea or stomach pain, until the vitamin is eliminated from your system. Therefore, please always adhere to the recommended intake instructions for your supplement.
Conclusion
Vitamin C is one of the most important vitamins for our body and fruit & Vegetables can help meet your daily vitamin C needs. A man's daily requirement is 110 mg, while a woman's is 95 mg. Different values apply to pregnant women, breastfeeding mothers, and smokers. Vitamin C is particularly important during breastfeeding. pregnancy and is particularly important when the body is under high stress.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
literature & Sources
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Federal Institute for Risk Assessment (BfR).o.J. ). Vitamin C. The more, the better?
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DGE (2015). Selected questions and answers about Vitamin C.
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DGE (n.d.). Vitamin C. https://www.dge.de/wissenschaft/referenzwerte/vitamin-c/
