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


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.


At Eczema Life, we recommend nutritionist Karen Fischer's low food chemical program (The Eczema Detox) along with additive-free supplements for skin health and wellbeing. Click on the images to view more details: