Kids Eat in Color is committed to providing informative articles based on scientific evidence.
This article is fact-checked by our team of experts.
Our team strives to be objective, unbiased, honest about the information provided.
This article contains scientific references. Please view them below.
Vitamin C for Kids: Can It Prevent Colds?
September 2022
Last reviewed: October 2023
Author:
Charlotte Scott
Coauthors:
Johane Filemon, MS, RDN, CLT
Hyemyung Kim, RD, CDN, CNSC, CLC
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
As an Amazon Associate, Kids Eat in Color® earns from qualifying purchases made through affiliate links.
Author:
Charlotte Scott
Coauthors:
Johane Filemon, MS, RDN, CLT
Hyemyung Kim, RD, CDN, CNSC, CLC
Share
+
Inside: Learn about vitamin C for kids and toddlers, including the benefits, how much they need and if it can prevent colds. Also, find the top vitamin-C-rich foods and top-selling vitamin C supplements for kids.
Curious about vitamin C for kids and toddlers? Can it actually prevent colds? How much is good for them? How much is too much? What foods have the most vitamin C? This article answers those questions about vitamin C for kids and more.
Vitamin C is an antioxidant. Antioxidants help protect and defend our cells from damage that may lead to undesired conditions like cancer or heart disease as we age.
It helps make collagen. Collagen helps to build connective tissue like bone, tendons and cartilage. (Imagine our body is a house, the bricks are the cells, and the collagen is the mortar in between the bricks.)
It helps to keep our immune system working properly to protect our body from disease.
As you can see, vitamin C is a powerhouse nutrient for children.
Related: Vitamin D is another important vitamin for children. Need more info? Read all about vitamin D for kids.
How much vitamin C do kids need daily?
Children from ages 1 to 18 need 15-75 mg of vitamin C per day. This is a big range! The specific amount your child needs depends on their age.
Daily amount of vitamin C for kids
See the chart below for the daily recommendations of vitamin C for kids broken down by age group.
Age Group
Daily Recommendation of Vitamin C
Toddlers 1-3 years old
15 mg
Young children 4-8 years old
25 mg
Older children 9-13 years old
45 mg
Older children 14-18
65-75 mg
Talking to your pediatrician
Some children may require more or less vitamin C depending on their personal medical needs (kidney disease, celiac disease, skin damage/burns).
We suggest speaking to your child’s pediatrician before supplementation or before increasing your child’s intake of vitamin C beyond the recommended amount.
Can vitamin C prevent colds?
From what we know at this time, there is not much evidence to consistently support the use of therapeutic vitamin C to prevent the common cold in the ordinary population. However, vitamin C may have the ability to shorten how long a cold may last.
Regular supplementation of 1-2 gm per day may reduce the duration and severity of the common cold. (8)
In one study, supplementing with vitamin C shortened the amount of time people had upper respiratory infections by about 2 days. (3)
Another review looked at 29 studies and over 11,000 kids. Vitamin C was able to reduce how long the child was sick for, and it also reduced the severity of the child’s symptoms. (4)
While most are able to obtain vitamin C from their diet, given the low cost and relative safety of vitamin C supplementation, you may or may not want to try supplementing to see for yourself it is beneficial.
Pairing vitamin C foods with iron-rich foods can be especially helpful for children who eat mostly non-heme iron, the iron found in plant-based sources like beans and nuts that is less readily absorbed by the body than iron from animal products. (5)
Food ideas with iron and vitamin C for kids
The next time you and your child are snacking on nuts or nut butter, add an orange to your meal. Some other great pairings include:
Lentils and bell peppers
Peas and mashed potatoes
Enriched cereal and strawberries
Related: Need more snack ideas? Get a list of quick suggestions, recipes and more info about creating healthy snacks for toddlers and kids.
Recipes for kids with vitamin C
These kid- and toddler-friendly recipes are high in vitamin C.
Please note: We do not endorse any of these products. We simply listed them here for your convenience.
Vitamin C deficiency
Vitamin C deficiency happens when our body is lacking the recommended amount of vitamin C to function properly. Severe vitamin C deficiency is known as scurvy. (6)
While vitamin C deficiency in children is not very common, kids should eat fresh fruits and vegetables to meet their daily needs.
Perifollicular hemorrhage (tiny red spots at the base of the hair strand) (7)
If you think your child may have vitamin C deficiency speak to your primary care provider. To confirm diagnosis, a simple exam and blood test may be conducted.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Charlotte Scott is a Western Carolina University Alumni with a B.Sc in Nutrition and Dietetics and a Minor in Spanish. She is currently a Child Nutrition Fellow for Kids Eat In Color and a dietetic intern at Be Well Solutions Dietetic Internship. Charlotte is passionate about community service, nutrition counseling, and public health in the hope of opening her own center for families and children at financial risk. Volunteering is dear to her heart, and her curious nature intrigues a passion for expanding her knowledge in various fields.
Related articles
“How Do You Stay so Thin?” Let’s Talk About What Determines Someone’s Weight
Inside: Learn about vitamin C for kids and toddlers, including the benefits, how much they need and if it can prevent colds. Also, find the top vitamin-C-rich foods and top-selling vitamin C supplements for kids.
Curious about vitamin C for kids and toddlers? Can it actually prevent colds? How much is good for them? How much is too much? What foods have the most vitamin C? This article answers those questions about vitamin C for kids and more.
Article contents:
What foods have vitamin C?
Is vitamin C good for kids?
How much vitamin C do kids need per day?
Can vitamin C prevent colds?
What’s the relationship between vitamin C and iron?
What are some recipes with vitamin C foods?
What are the top vitamin C supplements for kids?
What is vitamin C deficiency?
Vitamin C foods for kids
Here are some top food sources of vitamin C for kids and toddlers.
Consider including these foods in your child’s diet to help them reach their daily vitamin C requirement.
Related: If you need help reversing your toddler’s picky eating, download our free picky eater’s guide for strategies to improve mealtimes.
Is vitamin C good for kids?
Vitamin C offers many health benefits to kids.
As you can see, vitamin C is a powerhouse nutrient for children.
Related: Vitamin D is another important vitamin for children. Need more info? Read all about vitamin D for kids.
How much vitamin C do kids need daily?
Children from ages 1 to 18 need 15-75 mg of vitamin C per day. This is a big range! The specific amount your child needs depends on their age.
Daily amount of vitamin C for kids
See the chart below for the daily recommendations of vitamin C for kids broken down by age group.
Talking to your pediatrician
Some children may require more or less vitamin C depending on their personal medical needs (kidney disease, celiac disease, skin damage/burns).
We suggest speaking to your child’s pediatrician before supplementation or before increasing your child’s intake of vitamin C beyond the recommended amount.
Can vitamin C prevent colds?
From what we know at this time, there is not much evidence to consistently support the use of therapeutic vitamin C to prevent the common cold in the ordinary population. However, vitamin C may have the ability to shorten how long a cold may last.
Regular supplementation of 1-2 gm per day may reduce the duration and severity of the common cold. (8)
In one study, supplementing with vitamin C shortened the amount of time people had upper respiratory infections by about 2 days. (3)
Another review looked at 29 studies and over 11,000 kids. Vitamin C was able to reduce how long the child was sick for, and it also reduced the severity of the child’s symptoms. (4)
While most are able to obtain vitamin C from their diet, given the low cost and relative safety of vitamin C supplementation, you may or may not want to try supplementing to see for yourself it is beneficial.
Related: Read about immune-boosting supplements for kids.
Vitamin C and iron
Vitamin C helps the body absorb iron.
Pairing vitamin C foods with iron-rich foods can be especially helpful for children who eat mostly non-heme iron, the iron found in plant-based sources like beans and nuts that is less readily absorbed by the body than iron from animal products. (5)
Food ideas with iron and vitamin C for kids
The next time you and your child are snacking on nuts or nut butter, add an orange to your meal. Some other great pairings include:
Related: Need more snack ideas? Get a list of quick suggestions, recipes and more info about creating healthy snacks for toddlers and kids.
Recipes for kids with vitamin C
These kid- and toddler-friendly recipes are high in vitamin C.
Vitamin C supplements for kids
When possible, getting vitamin C from food sources is preferred because foods provide additional nutrients.
But when needed, vitamin C supplements can be beneficial for kids. Here are some top-rated vitamin C supplements for kids to consider.
Please note: We do not endorse any of these products. We simply listed them here for your convenience.
Vitamin C deficiency
Vitamin C deficiency happens when our body is lacking the recommended amount of vitamin C to function properly. Severe vitamin C deficiency is known as scurvy. (6)
While vitamin C deficiency in children is not very common, kids should eat fresh fruits and vegetables to meet their daily needs.
See our lists of best fruits for kids and vegetables for kids.
Signs of vitamin C deficiency
Vitamin C deficiency can look like:
If you think your child may have vitamin C deficiency speak to your primary care provider. To confirm diagnosis, a simple exam and blood test may be conducted.
For extra help from child nutrition and feeding experts, check out our top-selling picky eating course BetterBites.
References