Collagen
Vitamin C is required for enzymes involved in collagen formation.
Vitamin C
VitaminVitamin C helps your body make collagen, supports antioxidant activity, and helps with several normal enzyme reactions.
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What it is
What Is Vitamin C?
Vitamin C helps your body make collagen, supports antioxidant activity, and helps with several normal enzyme reactions.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Vitamin C Actually Does
Antioxidant activity
It can act as an antioxidant in aqueous environments.
Iron absorption
Vitamin C can increase absorption of non-heme iron from plant foods.
Enzyme reactions
It participates in carnitine and neurotransmitter-related biosynthesis.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Vitamin C.
See current intake guidance →Food sources
Where Vitamin C Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Vitamin C. Amounts can change with serving size, variety, preparation, and fortification.
Citrus fruit
Bell peppers
Strawberries
Broccoli
Kiwi
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Very high supplemental intakes can cause gastrointestinal symptoms and may be inappropriate for some people with kidney-stone risk or iron-overload conditions.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – Vitamin CPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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