​​Vegan RD for the Animals

​References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

​Deficiency Symptoms

• ​Bleeding gums and loosened teeth

• Suppressed immune systems with frequent infections

• ​Anemia, atherosclerotic plaques and pinpoint hemorrhages
  

• Muscle degeneration and pain

• Hysteria and depression
  

• Bone fragility and joint pain
  

• Rough skin and blotchy bruises
  

• Failure of wounds to heal
  

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Toxicity Symptoms

• Nausea, abdominal cramps, diarrhea

• Headache, fatigue, insomnia
  

• Hot flashes, rashes
  

• Interference with medical tests
  

• Aggravation of gout symptoms
  

• Kidney stones in people prone to gout
  

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Notes

• Vitamin C is easy to obtain in a vegan diet and supplements should not be necessary unless you have increased needs due to infection, physical trauma or wound healing
  

• If you have been taking large doses of supplemental vitamin C and want to stop it may be advisable to cut back gradually to avoid a condition known as rebound scurvy
  

• Rebound scurvy can occur once you stop taking large doses of vitamin C even if you are getting the RDA because the body has adapted to your previous excessive intake by decreasing absorption and destroying and excreting more of the vitamin than usual
  

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How Much Do I Need?

•  RDA for Adult Women >18 is 75 mg/d
  

•  RDA for Adult Men >18 is 90 mg/d
  

• ​ Upper Safe Limit for Adults >18 is 2000 mg/d
  

Why Do I Need Vitamin C?

• ​Vitamin C works as an antioxidant in the body to protect tissues from damage

• Vitamin C is needed to form collagen which is used to form bone, teeth, scar tissue and strengthen blood vessel walls
  

• In the intestines, vitamin C protects iron from oxidation and enhances absorption
  

• Vitamin C plays a role in immune response to stress and infections
  

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​Vegan Sources

• Significant sources of vitamin C are found predominantly in fruits and vegetables

• Rich sources of vitamin C include citrus fruits, kiwi, mango, red bell peppers, leafy greens and cruciferous vegetables like kale, brussels sprouts and broccoli
  

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​Vitamin C