Whats The Recommended Daily Intake Of Vitamin C
The recommended daily intake of vitamin C is 75 90 mg. Its 70 mg for women and 90 mg for men.
Moreover, smokers need more vitamin C per day. They need additionally 35 mg of vitamin C a day, as smokers have increased oxidative stress. A study suggested that drinking orange juice can increase plasma concentrations of vitamin C in humans. Smokers can benefit the most.
Additionally, women in pregnancy require at least 85 mg of vitamin C. Furthermore, women in lactation require at least 120 mg. Always consult your health care provider before taking any supplements.
So, the maximum recommended vitamin C dose of 120 mg is way less than the dose of a 1,000 mg pill. Is a daily consumption of 1,000 mg of vitamin C safe? Pretty safe actually
What Foods Contain Vitamin C
In general, fruits contain more vitamin C than vegetables. Examples of foods that are high in vitamin C and the amount of vitamin C they contain include:
- Red capsicum: 240mg per capsicum
- Grapefruit: 94mg per grapefruit
- Orange juice: 93mg per ¾ cup
- Kiwifruit: 64-85mg per kiwifruit
- Broccoli: 51mg per ½ cup cooked
- Strawberries: 50mg per 10 strawberries
- Orange: 46-70mg per orange
- Sweet potato: 30mg per sweet potato
- Tomato: 30mg per tomato
- Cantaloupe: 29mg per ½ cup
- Cauliflower: 26 per ½ cup
- Silverbeet: 27mg per cup .
In general, raw fruits and vegetables contain higher quantities of vitamin C than boiled, although steaming and microwaving may reduce vitamin C losses. Prolonged storage can also reduce vitamin C levels.
Experts consider a diet that supplies 100200 mg/day of vitamin C provides enough vitamin C to cover a healthy individuals general requirements. People with medical conditions, such as cancer, diabetes, lung disease, or who smoke or exercise a lot should consider increasing their dietary intake of vitamin C.
Consuming five varied servings of fruits and vegetables a day can provide more than 200mg of vitamin C. Breastmilk is considered an adequate source of vitamin C in breastfeeding infants. Infant formula is already fortified with vitamin C.
What Are The Pros And Cons Of Vitamin C
Let’s take a look at the pros and cons of vitamin C.
- Pro: Helps fight the common cold. …
- Con: May increase formation of kidney stones. …
- Pro: Has potent antioxidant activity. …
- Con: Doesn’t help heart disease. …
- Pro: Gives a boost to the immune system.
- Con: May cause side effects and drug-drug interactions.
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How Much Vitamin C Is In An Orange
While you might typically turn to oranges as your go-to Vitamin C food source, you can get this immune-supporting nutrient in other fruits and vegetables, too. For example, take a look at these Vitamin C-rich food sources:3,
- Sweet Yellow Peppers : 137 mg
- Guava : 126 mg
- Kale : 80 mg
- Kiwi : 71 mg
- Broccoli : 51 mg
- Brussels Sprouts : 49 mg
- Lemons : 83 mg
- Papaya : 87 mg
- Strawberries : 89 mg
- Orange : 70 mg
Tip: Did you know that excessive heat can destroy Vitamin C in food? To get as much Vitamin C from these foods as possible, eat them raw or lightly cooked. Try cooking them for shorter periods of time, preferably through steaming or microwaving, which limits the loss of nutrients in the cooking process.4
Realistically, if you eat a healthy, balanced diet with plenty of fruits and vegetables, you probably get enough Vitamin C in your daily diet. However, if you dont consume these types of foods every day, a Vitamin C supplement can be helpful.
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Why Is Vitamin C Important
Vitamin C is an antioxidant that helps protect your body from harmful substances such as free radicals caused by oxidative stress, which are molecules that can damage cells. It’s important to get vitamin C through supplements or food since your body can’t make it on its own.
Besides its protective, healing and antioxidant effects, vitamin C is also shown to help cancer patients improve their quality of life and exhibit fewer side effects from treatment. Vitamin C is also thought to protect cardiovascular health. One study showed that people who took at least 700mg of vitamin C per day had lower risk factors for heart disease.
Vitamin C is found in foods like citrus fruit, bell peppers and tomatoes.
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How Much Vitamin C Should You Take
Vitamin C is a water-soluble nutrient with many vital functions in your body.
It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage .
Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.
Unlike other animals, humans cannot synthesize vitamin C on their own. Therefore, you must get enough of it from foods or supplements to maintain good health (
What Are The Benefits Of Taking 1000mg Of Vitamin C
Here are 7 scientifically proven benefits of taking a vitamin C supplement.
- May reduce your risk of chronic disease. …
- May help manage high blood pressure. …
- May lower your risk of heart disease. …
- May reduce blood uric acid levels and help prevent gout attacks. …
- Helps prevent iron deficiency. …
- Boosts immunity.
Vitamin C Daily Needs
Vitamin C has a wide range of benefits, including assisting with wound healing, acting as an antioxidant, and helping us to better absorb essential amino acids. There is much debate surrounding how much vitamin C we need each day for optimal health.
The recommended daily allowance indicates the amount sufficient to meet the requirements of nearly 98% of healthy individuals in particular life stages and gender groups. Many people believe that the daily value on a vitamin only covers 50% of the population, but that is not true.
Another myth about interpreting the vitamin label is that if youre ill, that amount of vitamin is going to cover you. Remember, it covers 98% of healthy individuals.
There is no daily requirement for individuals who are ill, and I think thats where some of the issues come in, Professor Anding said.
Requirements can change throughout a persons life cycle, and depends on their level of health. For example, if you have had a significant burn, you might need extra vitamin C to repair the damage.
Some people believe you need up to 2,000 milligrams of vitamin C per day. The RDA for health individuals is actually much less, though.
Males in the age range of 19 to 90 require about 90 milligrams females in the same age group require 75 milligrams. When combining fruits and vegetables, its not too difficult to meet those requirements.
How Many Mg Of Vitamin C Do You Need Per Day
You might be surprised to learn that the recommended dietary allowance of Vitamin C for adults is probably lower than you think. The recommended daily amount for adult men is 90 mg/day, but goes up to 125 mg/day for smokers, as smoking increases the need for more antioxidant support. While healthy women generally need 75 mg of Vitamin C per day, the recommendation goes up for women who smoke and for pregnant or breastfeeding women .2,
Learn More: How Much Vitamin C Should a Pregnant Woman Take?
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Reduces Tiredness And Fatigue
Feeling tired and fatigued sometimes is normal especially if you lead a busy lifestyle or exercise a lot.
However, if youre feeling exhausted all the time is a sure sign that your body is struggling to convert the energy you give it into action.
If you are fuelling your body with the food and drink it needs and still feeling the fatigue, it could mean that your body is lacking in certain micronutrients, like vitamin C.
Weakness and fatigue are among the symptoms of a vitamin C deficiency, so its important to make sure youre getting enough. A cause and effect relationship has been established between the intake of adequate levels of vitamin C and reduced tiredness and fatigue.8
Vitamin C Increases Gastric Motility
When given as a supplement at high doses, vitamin C has a laxative effect. This is because the vitamin increases gastric motility, which is to say that it speeds up the digestive process. Most people think of this as a negative side effect, and the vitamin is dosed “to bowel tolerance” — a discreet way of saying you should reduce your dose if you develop diarrhea.
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Is It Possible To Take Too Much Vitamin C
Vitamin C is an essential nutrient. But you can get too much of it.
Vitamin C is a water-soluble vitamin that supports growth and development. It also helps your body absorb iron. Because your body doesnt make or store vitamin C, its important to include vitamin C in your diet.
Most people can get enough vitamin C for the day in their food. An orange or a cup of strawberries, chopped red pepper or broccoli provides enough vitamin C for the day.
The recommended daily amount for vitamin C is 75 milligrams a day for women and 90 mg a day for men. During pregnancy, 120 mg a day are recommended. The upper limit for all adults is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, large doses of vitamin C supplements might cause:
Warnings And Contraindications For Vitamin C
Vitamin C is considered a safe supplement for most people. If you are or could become pregnant, it is best not to exceed 6,000 mg vitamin C daily. Levels above this could interfere with pregnancy. Some people may develop kidney stones on high doses of vitamin C. Consult your doctor before taking this or any supplement. Finally, constipation can be a sign of a serious illness and should be evaluated by a doctor before treatment.
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Is Taking A Huge Dose Of Vitamin C Bad For Me
Vitamin C is an important nutrient, but as the old saying goes too much of a good thing can be a bad thing.
After taking too much vitamin C, you may experience symptoms such as:
So how much vitamin C is too much?
For adults, the daily upper limit of vitamin C is 2,000 mg. For teens, it’s 1,800 mg. For children, the upper limit depends on age, and it ranges from 400 to 1,200 mg per day.
In addition, vitamin C is water-soluble, making it hard for your body to store it with excess being secreted in your urine. So even if you’re adult and can handle the 1,000 mg in each vitamin C packet or pill, just know that your body can’t absorb more than about 400 mg. This means that most of the vitamin C in that supplement you’re taking just goes down your toilet .
All this to say, however, that getting the recommended amount of vitamin C is still a critical step in staying healthy, as this vitamin plays many important roles in your body. But, you don’t need to take a supplement to make that happen.
Can A Vitamin C Supplement Really Keep You From Getting Sick
Despite it’s popularity as a remedy for the common cold, there’s actually no evidence to suggest that a large dose of vitamin C can actually prevent one or any other type of illness, for that matter.
And while you may have heard that a large dose of vitamin C can slightly reduce the duration of a cold, this only applies if you take that large dose every singleday of the year even when you’re not sick. This means that if you rip that vitamin C packet open after your symptoms begin, there’s no evidence to suggest it’ll actually shorten the length of your cold.
As it turns out, boosting your immune system is more complicated than just downing a packet or a pill. And while vitamin C does play an important role in supporting your immune system, it doesn’t take megadoses like the ones found in supplements which often contain 1667% more vitamin C than you actually need every day.
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What Is The Best Way To Get Enough Vitamin C Each Day
The simplest way to get enough vitamin C is through a healthy diet with a variety of fruits and vegetables. However, its important to keep in mind that cooking can decrease the amount of vitamin C in food.
Some fruits and veggies provide 100% or more of the RDA. For example, ½ cup of red bell pepper provides 95mg of vitamin C. A ¾ cup serving of orange juice provides 93 mg. Some other vitamin C-rich foods include:
- Brussels sprouts
When its difficult to include a variety of fruits and veggies in your diet or you just need a vitamin C boost, a vitamin C powder like Naked C is the way to go.
The ingredients are simple – camu camu fruit for vitamin C and curcumin to boost antioxidants and fight inflammation. Each serving of Naked C provides 90mg of vitamin C, which meets 100% of your daily needs.
Vitamin C And Your Health
- Vitamin C is found in many different fruits and vegetables, especially leafy greens and citrus.
- Vitamin C helps your body absorb iron and copper.
- If you dont reach your recommended dietary intake of vitamin C through food consumption, supplements can help.
- If you take vitamin C supplements, always follow the directions on the packaging, since too much can be harmful.
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Most People Can Use It
Because Vitamin C is a naturally-occurring antioxidant, it has an excellent safety profile.12 This means that its ok for most people to use topically without experiencing any side effects.13
However you should always check the ingredients list of products you use on your skin if you have any allergies or sensitive skin issues.
How Much Vitamin C Do I Need Per Day
How much vitamin C you need per day changes according to your age, sex and life-stage.
The dietary reference value for healthy adults is between 95-110 mg of vitamin C per day. During pregnancy and lactation, needs can go up to 105 mg and 155 mg of vitamin C per day, respectively.
We can get enough vitamin C from our diets by eating a variety of foods. Following your country’s dietary guidelines on a healthy and balanced diet will help you meet your needs for vitamin C.
* These values are based on the population reference intake estimates from European Food Safety Authority . They should not be interpreted as nutrient goals. To know more about DRVs in Europe .
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What Is Vitamin C
Vitamin C is a powerful antioxidant, which means that it protects cells and tissues from free radical damage. It also helps synthesize important substances, such as collagen protein, in the body.
How Much Vitamin C Should I Take + Forms & Health Benefits*
Vitamin C is an essential nutrient, which means your body can’t make any on its own, so you have to consume it regularly . Many foods are rich in vitamin C, so in theory, getting enough shouldn’t be an issue.
Yet, 42% of the U.S. adult population is living with vitamin C insufficiency, almost half are failing to get enough vitamin C from their food each day, and even with supplementation, 33% of American adults are still falling short of their needs.
This is a good indication that you may need to take more vitamin Cadditionally, it’s concrete evidence that your supplement of choice might need an upgrade . If you’re wondering how much daily vitamin C you need to live your best life, you’ve come to the right place.
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How Too Much Vitamin C Can Affect Your Gut
According to theNational Institute of Health, excessive amounts of vitamin C can cause gut-related issues like diarrhea, cramps, and nausea, which occur because of the way your gastrointestinal tract reacts to the unabsorbed vitamin C.
Although these side effects are uncomfortable, it takes quite a bit of vitamin C to reach this point. The NIH says the tolerable upper limit for adults is 2,000 milligrams a day, which is almost impossible to reach with just foods containing vitamin C.
Although you most likely won’t reach 2,000 milligrams with your daily food, you may accidentally take too many vitamin C supplements. For example, there are 1,000 milligrams in a Nature Made Vitamin C tablet, so taking more than one per day could potentially lead to some of these unwanted digestive issues.
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Vitamin C For Constipation
Most people will reach bowel tolerance between 2,000 and 4,000 mg. This level is thought to increase when the need for vitamin C is greater. That is, if you are fighting off a cold, it may take a higher dose to create an effect on your digestion. For instance, if you normally notice increased gastric motility at 2,500 mg, during your cold you may take 4,000 mg before noticing any change in bowel movements.
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