Vitamin C, essential for collagen formation - dosages and food sources

Vitamin C (also known as ascorbic acid) is vital for the formation of collagen in the skin and it is necessary for wound healing. It is a natural antihistamine, as vitamin C destroys the imidazole ring of the histamine molecule. Vitamin C deficiency can result in histamine toxicity and as a consequence allergic reactions may increase in severity. If you have allergies and eczema it’s essential to take extra vitamin C.

Vitamin C: dosages and food sources

 Vitamin C (also known as)

Supplement dosages (milligrams per day)

Eczema-friendly food sources

Ascorbic acid 
Calcium ascorbate
Magnesium ascorbate (avoid: it contains sulphites)
Sodium ascorbate

Infants (AI)

25–30 mg from breastmilk or hypoallergenic (dairy-free) infant formula

Children + teens

1–4 years: 35–70 mg 
5–12 years: 40–140 mg 
14–18 years: 40–210 mg

Adults

60–210 mg

100 g (31⁄2 oz) Brussels sprouts: 110 mg 
150 g (5 oz) papaya or pawpaw: 90 mg* 
100 g (31⁄2 oz) cabbage: 45 mg 
100 g (31⁄2 oz) leek: 30 mg 
100 g (31⁄2 oz) sweet potato: 25 mg^ 
100 g (31⁄2 oz) swede/rutabaga/turnip: 25 mg 
1 medium potato: 30 mg 
100 g (31⁄2 oz) green beans: 20 mg 
1 banana: 15 mg* 
1 cup mung bean sprouts: 14 mg 
3 spring onions (scallions, shallots): 15 mg 
10 g (1⁄3 oz) parsley: 10 mg

AI: Adequate Intake as per Australian Government guidelines.
RDI: Recommended Daily Intake as per Australian Government guidelines, shown on the table as the lowest dose. The higher range is the therapeutic dose. As vitamin C is acidic, do not take high doses (above 250 mg).
^Contains salicylates (not suitable during weeks 1–3 of the FID Program).
*Contains amines (not suitable for weeks 1–2 of the FID Program).

Note: as vitamin C is acidic, consume it with an alkaline mineral such as magnesium carbonate or calcium carbonate.


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