How much vitamin C to prevent scurvy?

October 25, 2025 •

4 min read

Historically, as little as 10mg of daily vitamin C was enough to prevent the deficiency disease known as scurvy, a lesson learned by sailors centuries ago. Today, while far more is recommended for optimal health, understanding how much vitamin C to prevent scurvy remains a foundational concept in nutrition.

Quick Summary

A minimal daily intake of approximately 10mg of vitamin C can prevent scurvy, but public health recommendations suggest much higher amounts for overall wellness. A balanced diet rich in fruits and vegetables is the best method to obtain sufficient vitamin C, as the body cannot store it for extended periods.

Key Points

Minimal Prevention Dose: As little as 10 mg of vitamin C per day is enough to prevent the severe symptoms of scurvy.
Recommended Daily Intake: For optimal health, the US RDA generally recommends a specific intake for adult men and adult women.
Higher Needs: Smokers require a higher intake of vitamin C daily to counteract depletion.
Symptoms of Deficiency: Scurvy manifests with fatigue, bleeding gums, easy bruising, and poor wound healing due to impaired collagen synthesis.
Treatment is Effective: High-dose vitamin C supplementation is used to treat diagnosed scurvy, with symptoms resolving quickly.
Best Sources: Fresh fruits (citrus, berries) and vegetables (peppers, broccoli) are the best dietary sources, with raw or lightly cooked options retaining the most vitamin C.

The Minimal Amount vs. Optimal Intake

It's a common misconception that the Recommended Dietary Allowance (RDA) is the bare minimum needed for survival. In fact, a minimal amount of vitamin C, historically identified as around 10 mg per day, is sufficient solely to prevent the clinical symptoms of scurvy. This was established in human dietary studies performed in the mid-20th century. The modern RDAs, however, are set much higher to ensure a margin of safety and to support optimal health and antioxidant functions, not just to avert deficiency. The RDA is designed to meet the nutrient requirements of nearly all healthy individuals in a group, taking into account broader health benefits like immune function, collagen formation, and antioxidant effects.

Vitamin C Recommendations by Age and Gender

The United States Office of Dietary Supplements provides general daily intake recommendations for vitamin C that vary by age, sex, and life stage. These figures are well above the minimal amount needed to prevent scurvy and are aimed at promoting overall well-being.


Age Group	General Recommendations
1–3 years	Specific recommendations exist
4–8 years	Specific recommendations exist
9–13 years	Specific recommendations exist
14–18 years	Specific recommendations exist
19+ years	Specific recommendations exist

Special Considerations for Higher Vitamin C Needs

Certain lifestyle factors and conditions require a higher daily intake of vitamin C to maintain adequate levels and avoid deficiency. Smokers, for example, need a higher intake of vitamin C per day compared to non-smokers. This is because smoking depletes the body's vitamin C stores more rapidly. Other groups at higher risk of deficiency include individuals with restrictive diets (due to conditions like anorexia or autism), chronic alcohol abuse, or gastrointestinal malabsorption issues.

The Functional Role of Vitamin C and Symptoms of Scurvy

Vitamin C, also known as ascorbic acid, is a critical nutrient for several bodily functions. It's a key cofactor in the synthesis of collagen, a protein vital for the health of connective tissues, skin, blood vessels, and bones. When vitamin C levels drop below a critical threshold (typically after a few months of inadequate intake), collagen production is impaired, leading to the clinical signs of scurvy. Early symptoms can be vague, but they progress as the deficiency worsens.

Common symptoms of scurvy include:

Fatigue, malaise, and lethargy.
Anemia and unexplained bruising.
Swollen, spongy, and purple gums that bleed easily.
Loose teeth and gum disease.
Poor wound healing.
Perifollicular hemorrhages (small red or blue spots around hair follicles) and corkscrew-shaped hair.
Joint and muscle pain.

Dietary Sources of Vitamin C

The best way to prevent scurvy and maintain optimal vitamin C levels is by consuming a balanced diet rich in fresh fruits and vegetables. Since the body does not store large reserves of vitamin C, regular intake is necessary. Notably, cooking can destroy a significant portion of the vitamin C content in foods, so it's beneficial to consume some sources raw or lightly cooked.

Comparison of Vitamin C Sources

This table illustrates the vitamin C content in various common food sources, based on standard serving sizes.


Food Source	Serving Size	Vitamin C Content (mg)
Red Bell Pepper	1/2 cup, raw	95
Orange	1 medium	70
Strawberries	1/2 cup	49
Broccoli	1/2 cup, cooked	51
Brussels Sprouts	1/2 cup	48
Papaya	1/2 cup	62
Kiwi	1 medium	64
Potato	1 medium, baked	17

When Supplements are Necessary

While a diet rich in fruits and vegetables is usually sufficient, supplements can be necessary in certain situations. For individuals with diagnosed scurvy, physicians typically recommend a course of high-dose vitamin C supplements to quickly replenish the body's depleted stores. Treatment often involves specific doses per day for adults, with symptoms typically improving within days to weeks. For individuals with a diagnosed deficiency but not yet showing severe symptoms, or those with malabsorption issues, a daily supplement may also be recommended by a healthcare provider.

How Scurvy is Treated

Scurvy treatment is straightforward and effective once diagnosed. The goal is to quickly and adequately replenish vitamin C levels. A common therapeutic regimen for adults starts with high daily doses of ascorbic acid for a short period, followed by a transition to a lower, regular intake. General symptoms like fatigue and lethargy can resolve within 24 hours, while other issues like gum bleeding and skin lesions may take several weeks. In addition to supplementation, lifestyle changes like improved diet and cessation of smoking or alcohol abuse are crucial for long-term prevention.

Conclusion

While a minuscule amount of vitamin C can technically prevent the development of scurvy, this should not be the goal of a healthy diet. Relying on the minimal intake is dangerous and offers none of the wider health benefits associated with vitamin C. The established general recommendations for adults represent a balanced intake that protects against scurvy and supports overall wellness. The best and safest approach is to ensure a consistent daily consumption of vitamin C through a varied diet of fruits and vegetables, tailoring intake to individual needs, such as for smokers or during pregnancy. For more in-depth information, you can consult the National Institutes of Health.

Frequently Asked Questions

Studies have shown that as little as 10 milligrams (mg) of vitamin C per day is sufficient to prevent the clinical symptoms of scurvy.

For optimal health, the U.S. RDA generally provides specific recommendations for adult men and women.

Yes, people who smoke require a higher intake of vitamin C daily because smoking reduces the amount of vitamin C in the body.

Early symptoms often include fatigue, weakness, lethargy, muscle pain, and irritability, which can appear after a few months of poor intake.

If untreated, scurvy can lead to severe and potentially life-threatening complications, including anemia, extensive bleeding, poor wound healing, and even death.

With therapeutic doses of vitamin C supplementation, initial symptoms like fatigue can improve within 24 hours, and full recovery often occurs within a few weeks.

Excellent sources include citrus fruits, berries, bell peppers, broccoli, and leafy greens. Consuming them fresh or lightly cooked helps preserve the vitamin content.