Vitamin C is an essential nutrient that must be obtained through diet. It plays important roles in immune function, collagen production, antioxidant activity, and more. Many people want to increase their vitamin C intake but are concerned about getting extra sugar from vitamin C-rich foods or supplements.
Fortunately, there are plenty of ways to get your daily vitamin C without added sugars.
What is Vitamin C and Why Do You Need It?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant in the body. It is essential for immune function, collagen formation, iron absorption, and more (1).
The recommended daily intake for vitamin C is:
- 75-90 mg per day for adult women
- 90-120 mg per day for adult men
Smokers may require an additional 35 mg per day due to increased oxidative stress (2).
Vitamin C must be obtained through the diet as the human body cannot synthesize it. Deficiency can lead to scurvy, which causes symptoms like fatigue, joint pain, bleeding gums, and poor wound healing (3).
Getting adequate vitamin C is important for:
- Immune function – Vitamin C supports immune cell function and activity (4).
- Collagen production – Vitamin C is required for collagen synthesis, which is important for wound healing and keeping bones, skin, and joints strong (5).
- Antioxidant activity – Vitamin C neutralizes free radicals that can damage cells and contribute to aging and disease (6).
- Iron absorption – Vitamin C enhances non-heme iron absorption, the type of iron found in plant foods (7).
- Brain health – As an antioxidant and vasodilator, vitamin C may protect against dementia and improve cognitive function (8).
How Much Vitamin C Do You Need Daily?
The Recommended Dietary Allowance (RDA) for vitamin C is:
- 75 mg per day for women
- 90 mg per day for men
However, many health experts recommend getting even more than the RDA to fully optimize immune function and health.
Here are some guidelines for optimal vitamin C intake:
- 125-200 mg per day for healthy adults
- Up to 500 mg per day for smokers, who have higher vitamin C requirements
- 1,000 mg per day for individuals exposed to brief periods of extreme physical exercise, stress, cold environments, or pollution
Consuming up to 2,000 mg per day from foods and supplements is considered safe for most adults. Higher doses may cause gastrointestinal side effects like diarrhea, nausea, and abdominal cramps (9).
Top Food Sources of Vitamin C
Many fruits and vegetables provide vitamin C. The best food sources include:
Citrus fruits
Citrus fruits are among the richest sources of vitamin C. A 1/2 cup serving provides (10):
- Orange: 70 mg (78% DV)
- Grapefruit: 44 mg (49% DV)
- Clementine: 34 mg (38% DV)
- Lemon: 31 mg (34% DV)
Tropical fruits
Tropical fruits like guava, kiwifruit, papaya, and mango are also high in vitamin C. For example, 1/2 cup provides (11):
- Papaya: 88 mg (98% DV)
- Guava: 125 mg (139% DV)
- Kiwifruit: 64 mg (71% DV)
- Mango: 45 mg (50% DV)
Berries
Strawberries, blackberries, blueberries, and raspberries are good vitamin C foods. A 1/2 cup serving contains (12):
- Strawberries: 49 mg (54% DV)
- Blackberries: 30 mg (33% DV)
- Raspberries: 26 mg (29% DV)
- Blueberries: 14 mg (16% DV)
Melons
Honeydew, cantaloupe, and watermelon have decent amounts of vitamin C. A 1/2 cup provides (13):
- Cantaloupe: 29 mg (32% DV)
- Honeydew: 30 mg (33% DV)
- Watermelon: 12 mg (13% DV)
Vegetables
Many vegetables are high in vitamin C, including:
- Red and green peppers: 95-190 mg (106-211% DV) per cup raw (14)
- Broccoli: 51 mg (57% DV) per cup cooked (15)
- Brussels sprouts: 50 mg (56% DV) per cup cooked (16)
- Tomatoes: 17 mg (19% DV) per cup raw
- Potatoes: 30 mg (33% DV) per large baked potato with skin
- Spinach: 8 mg (9% DV) per cup cooked
What Foods and Drinks Are High in Sugar-Added Vitamin C?
While fruits and vegetables provide vitamin C naturally, many processed foods and beverages have vitamin C added. These often contain high amounts of added sugars.
Sources of vitamin C with high added sugar include:
- Fruit juice – Apple, orange, and grapefruit juice provide 120-200% DV vitamin C per cup but also 20-50 grams of sugar (17).
- Fruit drinks – Tang has 100% DV vitamin C and 31 grams of sugar per serving (18).
- Candy – Sour Patch Kids provide 270% DV vitamin C and 33 grams of sugar per serving (19).
- Emergen-C – This supplement contains 1,000 mg vitamin C and 10 grams of sugar per packet.
- Gummies – Vitamin C gummies average around 50 mg vitamin C and 10 grams of sugar per piece.
Drinks like soda and energy drinks can also be high in both added vitamin C and sugar. It’s important to check labels and choose products wisely.
7 Ways to Get Vitamin C Without Added Sugar
Here are some of the best ways to get your daily vitamin C without consuming extra sugar:
1. Eat More Fruits and Vegetables
Eating vitamin C-rich produce is one of the best ways to meet your needs. Enjoy a variety of fruits and vegetables like oranges, grapefruit, kiwifruit, berries, tomatoes, broccoli, and peppers.
Aim for at least 2-3 servings of fruit and 2-3 servings of vegetables each day.
2. Choose Lower-Sugar Juice
If you enjoy fruit or vegetable juice, choose varieties labeled “no sugar added” or “unsweetened”.
Some juices to look for include:
- Low-sodium tomato juice
- Carrot juice
- Plain lemon juice
Dilute higher-sugar juices like orange or apple juice with plain or sparkling water to reduce the sugar content.
3. Take a Vitamin C Supplement
Vitamin C supplements provide a concentrated dose of vitamin C without extra sugars. Popular forms include:
- Vitamin C tablets
- Chewable vitamin C tablets
- Vitamin C crystals or powder to mix into water or smoothies
- Time-release vitamin C capsules
Avoid gummy or drink mix supplements that contain added sugar. Ascorbic acid is the most common form of supplemental vitamin C.
4. Choose Low-Sugar Breakfast Cereals
Many breakfast cereals, including oat-based options and whole grain cereals, are fortified with vitamin C. Check the label and choose varieties with little added sugar.
Some good options include:
- Plain oatmeal
- Whole grain cereals like bran flakes or shredded wheat
- Hot cereals like grits or cream of wheat
Avoid sugary kids’ cereals, which can provide 100% DV vitamin C along with 12 or more grams of sugar per serving (20).
5. Eat More Potatoes
Potatoes are a surprising source of vitamin C, with a medium baked potato with skin providing about 30 mg (21).
Enjoy baked, mashed, roasted, or boiled potatoes as a side dish or snack.
6. Choose Lower-Sugar Versions of Processed Foods
Some processed foods like yogurt, juice drinks, smoothies, and nutrition bars may be fortified with vitamin C. Compare brands and select options with less added sugar.
For example, 8 ounces of flavored yogurt could provide from 20-30 grams of sugar, while plain yogurt with fruit has under 10 grams (22).
7. Make DIY Vitamin C Powder
You can make your own vitamin C powder to mix into drinks and foods. Here are a couple easy methods:
DIY Powder Method 1:
- Process dried powdered camu camu, acerola cherry, or baobab fruit in a food processor or blender to make a fine powder.
- These dried superfood powders provide vitamin C concentrations of 1,500-3,000 mg per 100 grams.
- Add 1⁄4-1⁄2 teaspoon (about 500-1,000 mg vitamin C) to water, smoothies, or yogurt.
DIY Powder Method 2:
- Crush vitamin C tablets into a fine powder using a mortar and pestle or rolling pin.
- Mix 1⁄4-1⁄2 teaspoon (500-1,000 mg) into water or food.
Frequently Asked Questions
Is it possible to have too much vitamin C?
Yes, it’s possible to consume too much vitamin C. The Tolerable Upper Intake Level (UL) is 2,000 mg per day in adults. Consuming above this amount may cause unpleasant but benign side effects like diarrhea, nausea, heartburn, headaches, and other gastrointestinal issues (23).
What about getting vitamin C from camu camu or acerola cherry?
Camu camu and acerola cherry are fruits that contain very high levels of vitamin C – up to 2,500 mg per 100 grams. They can be taken in powder or supplement form. However, they are pricey and difficult to find. Cheaper vitamin C supplements provide similar benefits.
Can you get too much vitamin C from food sources?
It’s very rare to get excessive vitamin C just from food. Even foods very high in vitamin C like oranges, grapefruit, kiwifruit, peppers, and broccoli only provide about 60-190 mg per serving. You’d have to eat an unrealistic amount of these foods to reach the UL of 2,000 mg per day.
The Bottom Line
There are many ways to meet your daily vitamin C needs from natural food sources without excess added sugars.
Aim for at least 2 servings of fruit and 2 servings of vegetables high in vitamin C each day. Citrus fruits, tropical fruits, berries, tomatoes, broccoli, potatoes, and peppers are all great choices.
Other options include taking vitamin C supplements or choosing fortified foods with no added sugars, like unsweetened cereal or yogurt.
With a little planning, you can easily get enough vitamin C in your diet without extra sugar.
