Benefits Of Vitamin C For Children And Its Side Effects
The micronutrient is vital for several body systems and functions, from skin and bones to immunity.
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Vitamin C or ascorbic acid is an essential nutrient for a child’s healthy growth and development. This nutrient, found in most fruits and vegetables, is the most easily available vitamin. However, despite its abundant availability, children can develop vitamin C deficiency.
Read this post to learn about the sources, recommended intake, and deficiency of vitamin C for kids.
Why Do Children Need Vitamin C?
Vitamin C is essential for several body functions that are vital for a child’s growth and development. The following are the benefits of vitamin C for kids (1) (2):
- Helps in collagen production, which is crucial for the wound healing process
- Reduces the damage of free radicals on the body due to its high antioxidant properties
- Aids in protein metabolism
- Helps maintain good immune health by stimulating the white blood cells
- Assists in the absorption of nonheme iron (plant-derived)
- Repairs and maintains healthy bones
Vitamin C is not synthesized endogenously (internally). Furthermore, it is a water-soluble vitamin, which means the body does not store it. Hence, adequate daily intake is essential.
At What Age Can A Child Take Vitamin C?
Breast milk is a good source of vitamin C. Thus, infants start consuming this essential vitamin from their first meal. The oral consumption of vitamin C begins the day the infant is weaned since it is a natural component of many fresh fruits and vegetables. During this period, the infant receives vitamin C from a combination of breast milk or formula and food ( 3).
Children above six months with vitamin C deficiency can take dietary supplements. However, it is unsafe to administer supplements unless suggested bya medical professional (4) (5).
What Is The Daily Recommended Allowance Of Vitamin C For Children?
The requirement of vitamin C in children varies based on the age group. Here is the requirement as per the National Institutes of Health (2):
| Age | RDA – Recommended Dietary Allowance |
|---|---|
| 1–3 years | 15mg |
| 4–8 years | 25mg |
| 9–13 years | 45mg |
Source: Vitamin C: Fact Sheet for Consumers; National Institutes of Health: Office of Dietary Supplements.
Can A Child Get Too Much Vitamin C?
A child can’t get too much vitamin C from dietary sources. In addition, since vitamin C is not stored in the body, any excess amount is flushed out with the urine. In rare cases, a mega dosage of vitamin Coccurswith dietary supplement intake. The daily upper limit of vitamin C for children is as follows (2):
| Age | Upper Limit of Vitamin C |
|---|---|
| 1–3 years | 400mg |
| 4–8 years | 650mg |
| 9–13 years | 1200mg |
Source: Vitamin C: Fact Sheet for Consumers; National Institutes of Health: Office of Dietary Supplements.
What Are The Side Effects Of Excess Vitamin C?
An excessive intake of vitamin C causes gastrointestinal disturbances, including (6 ).
- Nausea
- Diarrhea
- Stomach cramps
- Flatulence
A high dose of vitamin C could also cause iron overload in individuals with hemochromatosis, a hereditary condition causing excess iron absorption ( vitamin C helps in iron absorption). An iron overload could lead to toxicity, which may damage the body tissues (1).
What Are The Sources Of Vitamin C For Children?
Vitamin C is present in most fruits and vegetables. The following are its food sources (2) (6 ) (7):
- Blackcurrants
- Red pepper
- Potatoes
- Brussels sprouts
- Grapefruit
- Green peas
- Kiwi fruit
- Strawberries
- Peppers
- Green pepper
- Tomatoes
- Citrus fruits (oranges, lime, lemon, and their juices)
- Cantaloupe
- Cabbage
- Broccoli
- Cauliflower
- Spinach and other leafy vegetables
Most cereals, food products, and beverages are fortified with vitamin C to compensate for its loss during processing.
Vitamin C is volatile. Preparatory methods such as cutting or heating decrease its effectiveness. Hence, consume the above foods immediately after preparation (8).
How To Know If A Child Has Vitamin C Deficiency?
Vitamin C deficiency is rare since a diet rich in fruits and vegetables is sufficient to meet its requirement. However, children who are picky eaters may develop mild deficiency. The symptoms of vitamin C deficiency in children may include (7).
- Nose bleeds
- Anemia
- Dry hair
- Gingivitis (gum inflammation and bleeding)
- Dry skin
- Enamel erosion
- Low infection-fighting ability
- Poor wound healing
Severe vitamin C deficiency for more than three months could cause a condition called scurvy. The symptoms of scurvy include (8) (9).
- Easy bruising
- Legs and arm pain
- Bumps near hair follicles
- Fatigue
How Is Vitamin C Deficiency Diagnosed?
A medical professional may establish a vitamin C deficiency by studying your child’s food patterns and symptoms. To confirm the diagnosis, they may recommend a blood test to observe the blood ascorbic acid levels. A blood ascorbic level of 10). However, the blood test usually is not required and the diagnosis can be made clinically.
Frequently Asked Questions
1. Does vitamin C help with colds?
Scientific studies have not found vitamin C to prevent common cold episodes. However, it may help reduce the duration of colds (11).
2. Can I give vitamin C to my baby during fever?
Babies above six months may be given vitamin C supplements (12). However, it is advisable to consult a doctor before giving supplements to babies.
If you notice any signs of vitamin C deficiency, visit your doctor before taking supplements. As discussed, a balanced diet is sufficient to ensure your child meets the vitamin C requirement. Also, a balanced diet reduces the risks of other vitamin and mineral deficiencies. Hence, ensure your child eats fruits and vegetables everyday.
Key Pointers
- Vitamin C is essential for a child’s growth and development and various biological functions.
- Vitamin C is abundant in breast milk and most fruits and vegetables.
- Consuming excess vitamin C may induce gastrointestinal disturbances and iron overload.
- A severe vitamin C deficit for more than three months can cause scurvy.
References
- Vitamin C.
https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ - Vitamin C.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ - Vitamin C.
https://www.ncbi.nlm.nih.gov/books/NBK544628/ - Is It Safe For Children To Take Supplements?
https://www.hsis.org/did-you-know/is-it-safe-for-children-to-take-supplements/ - Do Kids Need Vitamin Supplements?
https://www.hopkinsallchildrens.org/ACH-News/General-News/Do-Kids-Need-Vitamin-Supplements - Vitamins And Minerals.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ - Vitamin C.
https://medlineplus.gov/ency/article/002404.htm - Vitamin C.
https://www.healthdirect.gov.au/vitamin-c - Scurvy.
https://www.healthdirect.gov.au/scurvy - Vitamin C Deficiency.
https://www.ncbi.nlm.nih.gov/books/NBK493187/ - Vitamin C for preventing and treating the common cold.
https://www.cochrane.org/CD000980/ARI_vitamin-c-for-preventing-and-treating-the-common-cold - Vitamins for children.
https://www.nhs.uk/conditions/baby/weaning-and-feeding/vitamins-for-children/
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