As a parent, you would want to make sure that your kid’s vitamin C levels are on par!
Vitamin C is a powerhouse nutrient essential for supporting growth and boosting immunity, so your child is well-equipped to fight off the common cold and other infections.
But you may wonder, how much vitamin C is essential for your kid? And what’s the best way to consume it so your kid gets the most benefit from the nutrients they’re consuming? Hang in there! All your queries are about to be resolved in this article.
Next time you pack lunch for your child, you’ll know what vitamin-C-rich snack to pack to fulfill the daily requirement.
So, let’s start by discussing the importance of vitamin C for kids.
Four Reasons Why Vitamin C Is Important For Your Kid!
Vitamin C, also known as ascorbic acid, is the most essential nutrient of the human body. But here’s the hitch! Our body doesn’t produce it. Therefore, we must take it from external resources.
Here are the main bodily functions where the role of ascorbic acid becomes prominent:
1. Support Immune System
Vitamin C can enhance the body’s production of white blood cells, which play a main role in fighting infections and pathogens. If your child fulfills the daily requirement of vitamins, the overall immune system will increase, helping your kid fight off colds, flu, and any other seasonal infections.
2. Growth and Repair
Vitamin C is also involved in collagen production. Collagen is a protein that maintains structure, strength and supports cells and tissues. So, adequate amounts of Vitamin C can ensure that all body cells are active and participating in the growth and development of muscles, bones, and teeth.
3. Enhances Iron Absorption
Ascorbic Acid is required to absorb the iron in the body as iron is necessary for red blood cells production. So, having enough levels of Vitamin C and iron together makes it possible to avoid iron deficiency anemia, which is common in children with unhealthy eating habits.
4. Acts as an Antioxidant
As your child grows, their body produces free radicals, which causes cell damage over time. If a child has a strong immune system, the free radicals do not cause any harm and are killed inside the body. However, vitamin C is essential to make this happen.
Recommended Vitamin C Dosage Per Day For Your Child According To Guidelines
The recommended vitamin C dose for kids depends on the age, developmental stage, and overall health status. Here’s the recommended dosage for different ages according to the guidelines provided by the National Institute of Health:
| Age | Dose |
| Birth to 6 months | 40 mg/day |
| Infants (7-12 months) | 50 mg/day |
| Children (1-3 years) | 25 mg/day |
| Children (9-13 years) | 45 mg/day |
| Teenagers (14-18 years) | 65-75 mg/day (boys), 65-75 mg/day (girls) |
For instance, if your child is 9-13 years old, consuming one orange in a day would be enough to meet the daily requirement as orange contains 60-70 mg of vitamin C. There are various fruits, snacks and veggies you can add to their daily routine as well.
What Is The Maximum Dose For Vitamin C In a Child?
Consuming excessive vitamin C can lead to multiple side effects, such as diarrhea, cramps and nausea. Moreover, higher doses can also cause iron overload in your kids. So, make sure to keep a balance when you’re taking care of your kid’s nutrition.
Here are the maximum doses for vitamin C in your child with age.
| Age | Maximum Dose |
| Children (1-3 years) | 400 mg |
| Children (4-8 years) | 650 mg |
| Children (9-13 years) | 1200 mg |
| Teenagers (14-18 years) | 1800 mg |
Top Vitamin C-Rich Foods for Kids To Meet The Daily Requirement
You must be wondering about different natural sources that could help you fulfill your children’s daily nutrient requirements. Here are a few common fruits and vegetables that you may have in your fridge right now.
- Citrus fruits – include oranges, lemons, grapefruits, and tangerines.
- Berries– Strawberries, blueberries, raspberries, and blackberries are some of the delicious fruits you can add.
- Kiwi – This small, fuzzy fruit consists of 70-90 mg of vitamin C.
- Papaya – It is a tropical fruit that provides almost 88 mg of vitamin C.
- Bell peppers – You can add colorful bell peppers, especially the red ones in salads or toppings.
- Tomatoes: Whether eaten fresh or in tomato sauce or soup, tomatoes are rich in nutrients and minerals.
- Leafy Vegetables – You can include spinach, kale, and swiss chard in your child’s diet.
Tips for Ensuring Sufficient Vitamin C Intake
To help your child gets the most benefit out of the Vitamin C foods, here are a few tips:
- Do not force the children only to consume a particular type of fruit or vegetable, as they’ll lose interest.
- Choose fresh fruits and vegetables over packed ones
- Try incorporating vitamin-rich food into snacks or drinks.
- You can involve children in making food for them so they are inclined toward nutritious foods.
- Avoid excessive cooking, as it can destroy vitamin C.
What Are The Symptoms Of Vitamin C Deficiency In Toddlers or Kids?
Vitamin C deficiency can start when a child’s vitamin intake is lower than normal required levels. Some factors that contribute to lower ascorbic acid levels in the body are poor eating habits, restrictive diets, or any other medical conditions that could affect nutrient absorption.
The early signs of vitamin C deficiency start with tiredness, fatigue, and irritability. However, as the deficiency progresses, you may notice some visible signs, such as slow wound healing, frequent infections, impaired bone growth and gum issues.
Although it’s rare, an untreated vitamin C deficiency can even lead to scurvy, a disease that presents with swollen or bleeding gums, joint, muscle, or leg pain, and easily bruised skin.
But don’t worry! Catching these signs early ensures timely correction, and with proper attention, your child can regain normal levels.
Can You Give Vitamin C Supplements To Your Kid?
Yes, vitamin C supplements are safe for children of 6 months or older. However, the American Academy of Pediatrics (AAP) doesn’t recommend vitamin supplements for healthy kids unless advised by a doctor.
Not to mention, babies or infants do not need oral supplements as they consume vitamin C from breast milk, milk formula, or baby food.
You may also notice a variety of children’s vitamin C gummies or supplements circulating in the market. If you’re worried about whether these gummies or supplements are right for your child or not, it is best to talk to your child’s doctor right away.
Takeaway
All in all, complying with the daily vitamin dosage for your kids can ensure their healthy growth and development. You must prioritize using natural foods as part of your daily routine to reach the recommended dosage levels. However, if you think you cannot fulfill the daily limit, you can consult the doctor for good supplements.
If you are in Chicago or Schererville and need advice about Vitamin C supplement intake, you can book your appointment at Family Urgent Care Clinic, where healthcare professionals can help you in the best possible way.