Vitamin C For Teenagers: Benefits, Sources, And Dosage

6 Best Vitamins for Teens 2022 Supplement Stadium


As a teenager, your body goes through a lot of changes, and getting the right nutrients is essential for your growth and development. One of the most important vitamins for teenagers is vitamin C, which offers numerous health benefits. In this article, we will discuss the benefits of vitamin C for teenagers, its sources, and the appropriate dosage.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an essential role in the growth and repair of tissues in your body. It is a powerful antioxidant that helps protect your cells from damage caused by free radicals. Vitamin C also helps your body absorb iron and boosts your immune system.

The Benefits of Vitamin C for Teenagers

As a teenager, you need vitamin C for a variety of reasons. Here are some of its benefits:

1. Boosts Immune System

Vitamin C helps your body produce white blood cells, which are essential for fighting infections and diseases. It also helps your body absorb iron, which is necessary for the production of red blood cells.

2. Promotes Healthy Skin

Vitamin C plays a vital role in the production of collagen, a protein that keeps your skin healthy and youthful-looking. It also helps protect your skin from the harmful effects of the sun and other environmental factors.

3. Improves Brain Function

Vitamin C helps improve cognitive function and memory. It also helps reduce the risk of age-related cognitive decline.

Sources of Vitamin C

There are many food sources of vitamin C, including:

1. Citrus Fruits

Oranges, grapefruits, lemons, and limes are all excellent sources of vitamin C.

2. Berries

Strawberries, raspberries, blueberries, and blackberries are all rich in vitamin C.

3. Kiwis

Kiwis are an excellent source of vitamin C, with one kiwi containing about 64 milligrams of vitamin C.

4. Vegetables

Vegetables such as broccoli, Brussels sprouts, red and green peppers, and spinach are all good sources of vitamin C.


The recommended daily intake of vitamin C for teenagers is 65 to 90 milligrams per day. However, if you are an athlete, you may need more vitamin C to help reduce the risk of injuries and speed up recovery time.


Vitamin C is an essential vitamin for teenagers, offering numerous health benefits. By incorporating vitamin C-rich foods into your diet, you can ensure that you are getting the recommended daily intake of this important nutrient. If you are ever unsure about how much vitamin C you need, talk to your doctor or a registered dietitian.