Vitamin C is a superstar in the supplement world. But what are the benefits of vitamin C for kids? How do you know if your kiddo is getting enough vitamin C? Do they need more, and what are the best sources?
In this post, we’ll cover the 411 on vitamin C for kids. You’ll take away the key facts so you can decide whether to boost their intake with a vitamin C supplement for kids.
What is vitamin C?
When you see “ascorbic acid” or “ascorbate” in a list of ingredients, don’t panic! It’s just vitamin C!
Vitamin C came by the name “ascorbic acid” because it prevents a disease we rarely hear about now — scurvy. Fun fact!
The importance of vitamin C for kids
Let’s talk about why vitamin C is essential for children's health.
First, it’s a powerful antioxidant that helps protect cells from damage, boosts the immune system, and supports overall health. Growing bodies need antioxidants, too!
You probably already know that vitamin C boosts our immune system. Kids need it to fend off colds and infections.
But that's not all—vitamin C is good for skin health, helping heal cuts and scrapes faster. It also plays a key role in collagen production, which is vital for strong bones and tissues.
Also important for kids: vitamin C supports iron absorption from food.
Let’s dig deeper into these benefits!
Vitamin C supports kids’ immune systems
Does vitamin C boost the immune system? Absolutely!
Vitamin C is known for its powerful immune-boosting properties. Vitamin C helps strengthen the immune system, making it easier for kids to fight off infections like colds and flu.
It does this by helping white blood cells do their work defending against pathogens.
Regular intake of vitamin C-rich foods or vitamin C supplements can help keep your child's immune system in top shape, ready to tackle any bugs that come their way.
Vitamin C helps kids grow and heal
Kids get a lot of bumps, scrapes, and bruises! Did you know that vitamin C helps kids to heal?
Vitamin C is key in supporting collagen, a protein our bodies need for healthy skin, cartilage, tendons, and ligaments.
Collagen is like the building blocks that hold our bodies together. By boosting collagen production, vitamin C helps repair and grow these tissues, making them stronger and more resilient. Vitamin C even seems to protect against bone fractures.
More collagen means faster healing of cuts and scrapes, stronger joints, and more flexibility. Key for active, growing kids!
Vitamin C supports kids’ dental and oral health
As your dentist will tell you, vitamin C is also key for oral health.
It promotes faster healing of cuts and sores in the mouth and helps kids’ bodies fight infections that can harm the gums.
As an antioxidant, vitamin C helps protect the gums from damage caused by free radicals and reduces inflammation. This can help prevent gum diseases like gingivitis and periodontitis.
Gum health is important for kids because healthy gums keep their teeth strong and prevent problems like tooth decay and infections.
Good gum health also means less pain and fewer trips to the dentist for treatments!
Vitamin C is an antioxidant (and kids need antioxidants, too!)
Vitamin C is a powerful antioxidant! But what does that mean?
It protects cells from damage caused by free radicals. We’re all exposed to free radicals because our bodies produce them, and they’re in our environment and food.
While free radicals can harm cells, we have a powerful defense. Antioxidants like vitamin C neutralize those bad guys, keeping cells healthy.
Kids with a higher intake of antioxidants have better protection against illnesses and a stronger foundation for long-term health.
Vitamin C supports kids’ brain health
Kids’ brains are busy learning and growing. They need lots of support from nutrients. You might know that vitamin B is essential for brain health, but did you know vitamin C is, too?
Yep! Vitamin C protects the brain from damage caused by free radicals and more.
It also helps to produce neurotransmitters (needed for brain cells to communicate). Vitamin C even seems to protect little one’s brains when they experience fever-related seizures.
Kids who get enough vitamin C can think more clearly, learn better, and have a stronger foundation for brain health as they grow.
Vitamin C supports healthy eyes and vision
To help your kid keep their sharpest vision, make sure they get enough vitamin C.
How does it work? You might notice a pattern here… vitamin C is a protector. It defends the eyes against damage from light and environmental stress. (Did we mention free radicals?)
Vitamin C also helps strengthen blood vessels in the eyes. Good blood flow ensures that the eyes get the essential nutrients they need to stay healthy and repair any damage.
It also supports the cornea, which is the clear, front part of the eye. It acts like a window, letting light enter the eye. A healthy cornea is vital for sharp and clear vision.
Kids who get enough vitamin C have better eye protection, helping them see clearly and keep their vision strong as they grow.
Vitamin C is essential for iron absorption
Worried about your kids’ iron status? Make sure they get enough vitamin C!
Few people realize that vitamin C makes a little iron go a long way. It helps the body to absorb iron, especially from plant-based foods. Vitamin C helps convert iron from plants into a form that's easier for the body to take in.
Iron deficiency anemia is a common issue in kids that can lead to fatigue and weakness. Vitamin C helps kids access the energy they need to grow, play, and learn by boosting iron absorption.
Vitamin C helps with asthma
If your kid has asthma, you’re probably always looking for ways to downgrade the symptoms. In good news, vitamin C is a powerful ally in managing asthma.
Vitamin C helps reduce inflammation to keep airways more clear. This makes it easier for kids to breathe and reduces the frequency of asthma attacks.
Vitamin C also strengthens the immune system, helping kids with asthma avoid illnesses that can trigger their condition.
To support your child’s respiratory health, make sure they get enough vitamin C!
Vitamin C can help kids with allergies
Allergies are tough for kids! Fortunately, vitamin C can help downgrade allergy symptoms.
Remember those free radicals we mentioned? By neutralizing those troublemakers, vitamin C helps reduce inflammation, so kids are less sensitive to allergens.
Vitamin C also lowers histamine levels, which are chemicals the body releases during allergic reactions. Histamines lead to swelling, itching, and other symptoms. When histamine goes down, kids feel more comfortable!
It’s amazing how many ways vitamin C makes a difference in kids' allergies!
How much vitamin C kids need
We’ve covered nine reasons why kids need vitamin C. It really is a necessary nutrient!
So, is your kid getting enough vitamin C? How much do they need?
The recommended daily intake of vitamin C for children varies by age:
- Toddlers (1-3 years) need about 15 mg
- Young kids (4-8 years) need 25 mg
- Older kids (9-13 years) should get around 45 mg
- Teenage girls (14-18 years) need 65 mg
- Teenage boys (14-18 years) need about 75 mg
Factors like diet, overall health, and exposure to secondhand smoke can influence vitamin C needs. Kids who eat a lot of fruits and veggies generally get enough, but picky eaters or those with certain health conditions might need a boost.
Foods with vitamin C (try these with kids!)
Luckily, vitamin C is found in some very yummy fresh foods.
Here are some of the top sources of vitamin C for your kids:
- Just ¼ of a yellow bell pepper can provide over 75 mg of vitamin C
- One kiwi fruit delivers about 50 mg of vitamin C
- One cup of strawberries contains over 80 mg of vitamin C (enough to meet the daily needs of teenagers)
- One medium orange delivers about 70 mg of vitamin C
- One cup of raw broccoli provides about 80 mg of vitamin C
- One slice of cantaloupe delivers about 25 mg of vitamin C
Other fruits and veggies contain vitamin C, too, but in smaller amounts. Eating a wide range of fresh foods is the key to getting enough of this nutrient.
What does vitamin C deficiency look like in kids?
Good question! If your kid is a good eater, it’s unlikely they have a vitamin C deficiency.
That said, kids can be mildly deficient in vitamin C. Especially if they don’t “eat the rainbow” as a habit.
If your child is low in vitamin C, they might be more tired and cranky than usual or get sick more often. You might also notice they heal more slowly, have trouble with their gums, or have dry, rough skin.
Always keep an eye out for these signs and talk to your pediatrician if you’re concerned.
Tips for giving vitamin C to kids
Vitamin C does so much hard work to keep kids healthy; it’s no wonder they need it regularly!
If you’re not sure your kiddo is getting enough vitamin C daily, top up their intake with a quality supplement. The key is to choose one that doesn’t have any junk, like sugar or fillers. But of course, it has to taste great.
Is there a risk of giving kids too much vitamin C? Of course, you should follow the dosing instructions by age. There is no need to overdo vitamin C. It’s a water-soluble nutrient, which means our bodies flush any excess out as urine.
The risk of getting too much vitamin C is minor. However, don’t let kids have unsupervised access to vitamin C supplements. Super high doses can lead to upset tummies.
Also, check the vitamin C content if your kids take a multivitamin that includes vitamin C (like Renzo’s Picky Eater Multi). Let the recommended daily amounts be your guide.
Best vitamin C supplement for kids
What’s the best kids’ vitamin C supplement? One without junk that tastes great? Look no further than Renzo’s.
Renzo’s Invincible Vitamin C is packed with the antioxidant power of vitamin C, zinc, and elderberry. These ingredients combined are a powerful trio for immunity.
It’s sugar-free and sweetened with monk fruit. Kids love the orange flavor that melts in their mouths!
Recap: There are so many benefits of vitamin C for kids!
From boosting the immune system and helping kids heal…
To supporting the brain, oral health, and vision…
To helping kids absorb iron…
And protecting against asthma and allergies…
Vitamin C is essential for kids! They need it every day.
There are a lot of delicious fruits and veggies that deliver vitamin C. Kids should eat the rainbow… But we know they don’t always agree.
That’s why there’s Renzo’s Invincible Vitamin C. It's packed with the antioxidant power of vitamin C, zinc, and elderberry, all in a delicious, sugar-free formula that kids love.