Sources of Vitamin C For Vegans: Are Supplements Necessary? 

Vitamin C is one of the most well-known vitamins thanks to its role in strengthening the immune system. It’s also essential for the absorption of plant-based iron, making it an important component of plant-based meals. 

Since our bodies can’t produce vitamin C, we have to get it from food. Can plant-based foods provide enough of this nutrient, or do vegans need to take a supplement?

As a registered dietitian, I’ll discuss the health benefits of vitamin C for vegans, how much you need every day, and the best plant-based sources. You’ll also learn whether supplements are necessary and when they might be helpful.

What is vitamin C?

Vitamin C (also known as ascorbic acid) is an antioxidant and vitamin needed for a variety of functions in the body. The body can’t produce its own vitamin C, so we have to get it from food. 

Health benefits of vitamin C

Let’s explore a few reasons why vitamin C is so important for our health. 

1) Boosts non-heme iron absorption

Iron is an important component of red blood cells, which deliver oxygen throughout the body. Non-heme iron, the form of iron found in plants, isn’t absorbed as well as heme iron, the form of iron found in animal-based foods. 

Fortunately, vitamin C and common dietary acids, such as vinegar, significantly increase the body’s absorption of non-heme iron. This is one reason why, contrary to popular belief, vegans aren’t more likely to develop iron-deficiency anemia¹ than the general population. One exception may be menstruating women.

This is why I always recommend including vitamin C-rich fruits and vegetables on your plate when planning balanced plant-based meals. 

2) Acts as an antioxidant

Vitamin C is a powerful antioxidant that protects the cells in our bodies against oxidative stress. 

Humans are regularly exposed to oxidative damage from environmental pollutants, sedentary lifestyles, unhealthy eating habits, and even the normal metabolic processes in our own bodies. 

Fortunately, diets high in antioxidant-rich fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and spices protect against the damage caused by oxidative stress and help reduce the risk of many related chronic diseases. 

3) Strengthens the immune system

Vitamin C plays an important role in the immune system² and is found in significant amounts in our white blood cells. 

It supports white blood cell function, helps immune cells kill pathogens, and reduces tissue damage at infection sites, among other benefits. 

Contrary to popular belief, vitamin C won’t do much to prevent the common cold. That said, it can help shorten the duration and severity of a cold once you get sick.

4) Supports collagen production and wound healing

Collagen is an important connective tissue found in skin, cartilage, bones, tendons, and ligaments that helps give our bodies structure. 

Collagen supplements are all the rage, but vegans shouldn’t worry that they’re missing out. Our bodies produce their own collagen from amino acids and vitamin C, all of which can be obtained from plant foods. 

Fatigue and weak connective tissue are signs of scurvy, a disease caused by severe vitamin C deficiency. The disease became much rarer once vitamin C was discovered to be a cure in the 1700s. 

RELATED: Vegan Collagen vs Animal Collagen 

Daily Vitamin C needs

Vegans have the same vitamin C needs as the general population. As you can see in the chart below, vitamin C needs generally increase with age and further increase during pregnancy and breastfeeding. 

Fortunately, vitamin C deficiency is virtually non-existent in developed countries thanks to the wide availability of vitamin C-rich foods. 

Interestingly, smokers need more vitamin C³ than non-smokers. They have lower levels of vitamin C in their blood because it gets used up to fight oxidative stress caused by toxic compounds in cigarette smoke. 

This also happens in people exposed to secondhand smoke, although researchers aren’t exactly sure how this impacts their vitamin C needs.

 Food sources of vitamin C

The best food sources of vitamin C are citrus fruits, bell peppers, strawberries, kiwi, cruciferous vegetables, potatoes, and tomatoes. 

It’s very easy for vegans to get enough vitamin C. In fact, research shows that vegans consistently have higher vitamin C intakes⁴ than meat-eaters.

As you can see in the chart below, a single ½ cup serving of many fruits and vegetables provides close to the daily recommended amount of this nutrient. This means that plant-based diets rich in fruits and vegetables can provide more than enough vitamin C.

Do vegans need vitamin C supplements?

Because vitamin C is so plentiful in plant-based foods, supplements are largely unnecessary. 

When possible, it’s best to get your vitamin C from food. Fruits and vegetables also contain gut-friendly dietary fiber and anti-inflammatory polyphenols, compounds you won’t get from a vitamin C supplement.

That said, if you have very limited access to fruits and vegetables or struggle with eating these foods, you may be at risk for vitamin C deficiency. In these cases, supplements can be a helpful option.

Supplementing with 1000-2000 milligrams of vitamin C⁵ daily can help shorten the duration and severity of the common cold, but it isn’t clear whether supplementation is more effective than consistently eating vitamin C-rich foods that also contain dietary fiber, another important nutrient for the immune system.

Unlike whole fruits and vegetables, vitamin C supplements don’t reduce the risk of cancer, cardiovascular disease, or age-related macular degeneration³.

While high amounts of vitamin C aren’t associated with severe health issues, they can cause minor issues like nausea, diarrhea, and abdominal cramps when taking over 2000 milligrams a day.

Final thoughts

Vegans can easily get enough vitamin C by eating a variety of fruits and vegetables throughout the day. Some sources, like guava and red bell peppers, provide more than 100% of your daily needs in just a half-cup.

Because vitamin C is so plentiful in plant-based foods, supplements aren’t necessary for most people. And because fruits and vegetables are rich in other beneficial nutrients like dietary fiber and polyphenols, it’s best to get vitamin C from food before turning to a supplement.  

Want to learn more about getting other nutrients as a vegan? Check out these helpful posts:

• Vegan Sources of Iodine
• Vegan Sources of Choline
• 14 High-Calcium Foods for Vegans
• The Best Magnesium Sources for Vegans
• The 12 Best Iron-Rich Vegan Foods

The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.

References

1. Slywitch E, Savalli C, Duarte ACG, Escrivão MAMS. Iron Deficiency in Vegetarian and Omnivorous Individuals: Analysis of 1340 Individuals. Nutrients. 2021;13(9):2964. Published 2021 Aug 26. doi:10.3390/nu13092964
2. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
3. National Institutes of Health Office of Dietary Supplements. Vitamin C Health Professional Fact Sheet. NIH website. Updated March 26, 2021. Accessed April 1, 2025.
4. Neufingerl N, Eilander A. Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients. 2021;14(1):29. Published 2021 Dec 23. doi:10.3390/nu14010029
5. Bucher A, White N. Vitamin C in the Prevention and Treatment of the Common Cold. Am J Lifestyle Med. 2016;10(3):181-183. Published 2016 Feb 9. doi:10.1177/1559827616629092