How To Properly Increase Your Vitamin C Intake With Foods & Supplementation

How To Properly Increase Your Vitamin C Intake With Foods & Supplementation

Vitamin C is one of the most essential nutrients for the body, with a number of known benefits and additional ones being discovered. While people have long understood that a high dose of vitamin C each day is necessary for health, they are really only beginning to grasp how truly valuable this nutrient is.  

Vitamin C has been shown to boost the immune system, relieve stress, decrease the risk of cardiovascular disease, prevent strokes, give younger and healthier-looking skin, as well as reduce the risk of chronic disease. It provides incredible benefits for the entire body, both inside and out, allowing it to truly live up to its reputation.  

While most people understand that vitamin C is one of the best nutrients out there for the overall health of the body, they don’t understand how much they should take in order to receive the maximum impact on their health. In fact, it is now believed that the ideal dosage for top health is higher than the recommended daily allowance.

So, how much vitamin C does the body need? How can you effectively increase your vitamin C intake?

What Is The Proper Vitamin C Intake For Adults?

While the recommended intake of vitamin C is 75-90 milligrams a day, many researchers believe that a much higher dosage is needed for optimal health benefits. In fact, according to a team of researchers from the University of Michigan, adults should be taking a 500 milligram supplement of vitamin C, along with five servings of fruits and vegetables, each day.

The incredibly high daily dose of vitamin C helps to provide the maximum positive impact in terms of health; cancer, cardiovascular, skin, immune system, and even the eye. As vitamin C works to increase the amount and strength of damage-fighting and infection-fighting cells, the body’s health and strength increase. The higher dose ensures that the body is getting a sufficient amount of vitamin C so that it can experience the incredible benefits. 

How to Increase Vitamin C Intake

Once you understand why you need high doses of vitamin C each day, and you know the amount that you are shooting for, you will need to learn how to get the right amount each day. It’s not easy for most people to eat 10 servings of fruit and vegetables a day, yet if you were to intake all of your vitamin C by eating it, that’s about how many servings you would need.

However, it is possible to increase your vitamin C intake enough to truly reap the benefits of this essential nutrient. By taking a vitamin C supplement of 500 milligrams, you are already exceeding the base dosage. It’s a great idea to take one supplement daily in order to ensure that your body is receiving a large amount of vitamin C.

Along with the supplement, you will want to increase the number of fruits and vegetables that you eat each day. Most fruits and vegetables contain the nutrient, while there are some that are richer in it than others.

By eating at least five servings of these fruits and vegetables each day along with your supplement, you are giving your body the gift of this antioxidant, health-inducing nutrient:


  • Citrus fruits
  • Green bell peppers
  • Tomatoes
  • Strawberries
  • Broccoli
  • Potatoes
  • Dark leafy greens
  • Papaya
  • Cantaloupe
  • Mango
  • Brussel sprouts
  • Cauliflower
  • Watermelon
  • Red bell peppers
  • Cabbage
  • Blueberries
  • Raspberries
  • Pineapples


While any of those fruits and vegetables will give you a great amount of vitamin C, those that include the highest amount include citruses, green bell peppers, tomatoes, strawberries, broccoli, and potatoes.