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Vitamin C and fertility

Vitamin C is one of the key water-soluble antioxidants in the body. It is beneficial for both egg and sperm health, it’s also excellent for your immune system. As its a water-soluble nutrient it’s not stored in the body and requires continual replenishment. Diet is the first place to look for your vitamin C.

Top Foods

There are plenty of foods high in vitamin C making it super easy (and delicious) to get in your daily dose. Fruits and vegetables, in particular, are excellent ways to boost your intake.

Here are a few of the best sources of vitamin C:

  • Kiwi Fruit:1 cup contains 164 milligrams

  • Red Peppers: 1 cup, raw contains 120 milligrams

  • Orange: 1 cup contains 95.8 milligrams

  • Strawberries: 1 cup contains 89.4 milligrams

  • Papaya: 1 cup contains 86.5 milligrams

  • Pineapple: 1 cup contains 78.9 milligrams

  • Grapefruit: 1 cup contains 71.8 milligrams

  • Broccoli: ½ cup, cooked contains 50.6

  • Brussels Sprouts: ½ cup, cooked contains 48.4 milligrams

  • Mango: 1 cup contains 45.7 milligrams

  • Tomatoes: 1 cup contains 18.9 milligrams

  • Spinach: 1 cup, cooked contains 17.6 milligrams


Vitamin C supplements comes in the form of ascorbic acid, sodium ascorbate and calcium ascorbate. Ascorbic acid is the strongest vitamin C, however it can be harsh on the stomach, so a vitamin C supplements with a combination of all three forms can be easier to tolerate. Some vitamin C supplements will include bioflavonoids.  This is because vitamin C and bioflavonoids work well together, this is how they are found in nature. 

I always recommend you speak to a health care professional to ensure the supplements you are taking are correct for you.  

Caution: Vitamin C supplement is not recommended for people with haemochromatosis

Author: Marie Holland, Clinical Nutritionist. Being a mum of three, she has seen first-hand what effects small changes to our diet can make to our children's behaviour and health. She can provide you with evidence-based nutritional information and support which is tailored to your unique lifestyle, goals and circumstances, along with making it simple and sensible.Find out more about her work HERE.

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