How much vitamin C does your baby or toddler need, and how can they get it? Here’s everything you need to know about this vital nutrient for your child’s health.

As your toddler grows, you’re busy spooning solids, offering finger foods, and practicing with a cup — and it’s important to ensure that every bite or sip contains all the essential vitamins and minerals needed for their health. One key nutrient to focus on is vitamin C, a powerful element for growth and development, as well as a boost to your child’s immune system. Keep reading to discover the benefits of vitamin C, the recommended daily intake for babies and toddlers, and the best food sources to provide it.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is an essential nutrient that helps in the formation of blood vessels, cartilage, muscle, and collagen found in the bones. It is also vital for the body’s healing processes. As an antioxidant, vitamin C works to protect cells from damage caused by harmful free radicals. This powerful vitamin supports overall health by playing a role in the body’s growth and repair mechanisms.

How Much Vitamin C Do Babies and Toddlers Need?

The amount of vitamin C your baby or toddler needs depends on their age. Here’s a breakdown of the recommended daily intake for both boys and girls during the first three years of life:

0 to 6 months: 40 mg
7 to 12 months: 50 mg
1 to 3 years: 15 mg

These amounts ensure optimal health and help maintain strong growth during your child’s early years.

Benefits of Vitamin C for Toddlers

Vitamin C is a wonder-nutrient that plays a significant role in many of the body’s vital systems. Here’s what it’s doing behind the scenes to keep your little one healthy:

Tissue Growth and Repair
Vitamin C plays a key role in building and maintaining bones, teeth, skin, and cartilage. It contributes to the formation of your toddler’s first pearly whites and supports their growing skeleton. Vitamin C also aids in healing cuts and scrapes that your toddler may get as they explore the world. It’s involved in the formation of blood vessels and collagen in bones, helping them grow and repair.

Immune System Support
As one of the most famous benefits of vitamin C, it helps boost the immune system and may even reduce the duration of cold symptoms, supporting your little one when they feel under the weather.

Important Chemical Production
Vitamin C assists in the production of neurotransmitters, which are essential for the nervous system, as well as carnitine, a chemical that helps your toddler maintain their energy levels throughout the day.

Antioxidant Protection
As an antioxidant, vitamin C helps protect against free radicals created during normal body processes or due to exposure to radiation, such as the sun’s rays or X-rays. This protection is important in reducing cellular damage.

Good Sources of Vitamin C for Toddlers

Since vitamin C isn’t naturally produced by the body, it must be obtained through diet. The good news is that vitamin C is found in a variety of toddler-friendly foods that are easy to incorporate into meals. Here are some great sources of vitamin C:

Kiwi: 75 mg in ½ cup
Broccoli: 50 mg in ½ cup cooked
Navel orange segments: 48 mg in ½ cup
Yellow bell pepper: 47 mg in 5 strips
Brussels sprouts: 48 mg in ½ cup cooked
Strawberries: 42 mg in ½ cup
Grape tomatoes: 20 mg in ½ cup
Avocado: 23 mg in 1 cup mashed

These vibrant foods are packed with vitamin C and are easy to prepare for your toddler.

Are Vitamin C Supplements Good for Toddlers?

According to the American Academy of Pediatrics (AAP), if your toddler is eating a balanced, healthy diet, they don’t need additional vitamin C supplements, such as powders or chewable gummies. The exception is vitamin D, which is recommended as a supplement for children under and over 1 year of age.

Vitamin C deficiency, which could lead to scurvy, is extremely rare in the United States, so as long as you’re providing well-balanced meals, your toddler is likely getting enough vitamin C.

While it might be tempting to give extra vitamin C if your little one is dealing with a cold, it’s best to consult your pediatrician before offering any over-the-counter vitamin supplements, herbal remedies, or homemade concoctions. High doses of vitamin C can lead to side effects such as nausea, headaches, and rashes.

Instead of supplements, consider offering foods like cubes of kiwi, mashed avocado on toast, steamed broccoli with a little butter, or cut-up ruby red strawberries. These options will not only satisfy your toddler’s taste buds but will also provide them with all the vitamin C they need.