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 (
Food Sources Of Vitamin C
Food
Bell pepper, red, raw
Bell pepper, green, raw
Lemon juice
In large population studies, people who eat lots of fruits and vegetables high in vitamin C appear to have a reduced risk for various types of cancer, including cancers of the mouth, esophagus, stomach, colon, and lung. But it’s not clear that these benefits come specifically from vitamin C. The Age-Related Eye Disease Study found that a daily supplement containing 500 milligrams of vitamin C, 400 international units of vitamin E, 15 mg of beta carotene, 80 mg of zinc, and 2 mg of copper can help slow the progression of macular degeneration, an age-related eye disease that causes vision loss. But we don’t know what benefits, if any, are conferred by vitamin C in particular.
Many people take vitamin C supplements in unnecessarily high doses to prevent or treat various conditions for which its effectiveness is unproved. The vitamin C supplements have variously been touted for preventing cardiovascular disease and osteoarthritis, staving off sunburn, and improving the appearance of wrinkles. None of these purported benefits have been verified in scientific studies.
The recommended vitamin C dosage per day for healthy women is 75 mg per day . For adults, the tolerable upper intake level the highest daily intake likely to pose no risks is 2,000 mg per day.
Is Vitamin C Cause For The Death Of Certain Bacteria
Our body produces Nitrate and also ingests it through foods. Bacteria take nitrate and convert it into nitrite. Since Vitamin C is ascorbic acid, creates an acidic environment which produces nitric oxide. Therefore, the nitrite gets converted into nitric oxide in the presence of Vitamin C, which leads to bacterial death. We cannot be sure of the treatment, without knowing the organism that is causing UTI, as there are several others too.
- It is always recommended to take Vitamin C daily.
- It is a promising treatment for UTI.
- Research indicates that it has more potential towards treating any problems, including UTI.
- It is generally a safe supplement, but under only certain medical conditions, the mega doses should be avoided or taken with consultation of a doctor.
- It may be helpful for a specific type of bacteria, but it can also make it worse for others.
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How Much Vitamin C Per Day Should You Take
The recommended daily allowance for vitamin C is 75mg for adult females and 90mg for adult males. However, there are certain conditions and scenarios when more vitamin C is recommended.
To boost immunity – One study found that taking 1 to 2 grams of vitamin C daily while sick shortened the duration of illness. Taking a higher dose has also been shown to potentially prevent more severe infections such as pneumonia.
To support healthy skin – The RDA is typically enough to support overall skin health and collagen production. However, some studies suggest that supplementation of up to 250mg per day is best to support wound healing.
Pregnant women – Recommended intake is 85mg per day to support moms needs and the babys development.
People who smoke – Generally, its recommended to add 35mg to the RDA per day, as people who smoke are already at higher risk for infection and cell damage.
People with iron deficiency – If youre iron deficient, you may be advised to take additional vitamin C to help with iron absorption. In fact, one study found that combining 100mg of vitamin C with an iron-rich meal increased iron absorption by 67 percent.
Is Vitamin C Bad For You
The most concerning pro-oxidant effect happens in the presence of free transition metals. Now these metals are something all of us have in our bodies, so its impossible to avoid 100%. Ascorbic acid is one of the most researched nutrients and to date, the overwhelming consensus is that its good for you even when this is factored in.
Plus unlike dogs and cats, human are unique mammals in that we dont internally create this vitamin. We literally dont have a choice we need to get it from dietary sources.
What we do have a choice on though is how much we consume. We know how much is needed to avoid scurvy and deficiency symptoms and its the amount beyond that where the question mark remains is more necessarily better?
A recent scientific review of its antioxidant and pro-oxidant activity in oral health sums up the current mindset quite well:
The data validates the role of Vitamin C as an antioxidant under physiologic conditions exhibiting a cross over role as a pro-oxidant in pathological conditions. Further studies are required to substantiate its pro-oxidant activity to draw concrete conclusions.
While that review was specific to oral health, the scientists factored in generalized pro-oxidant vs. antioxidant research, too.
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Increase Vitamin C Intake
There is evidence showing that increasing Vitamin C could protect against UTI. Vitamin C works by increasing the acidity of the urine. Even pregnant women found good results after taking Vitamin C every day. According to studies, Vitamin C has a protective effect. This helps to cut out from the risk of getting UTI. Finally increasing Vitamin C intake, decreases the risk of UTI.
Effects Of Mega Doses Of Vitamin C
According to a study, researchers have treated cancer patients with high dosages of vitamin C, through IVC therapy . Scientists gave cancer patients up to 100g of vitamin C a day! Thats 100,000 mg. 100 times more vitamin C than a dosage of 1,000 mg or 100,000 times the recommended daily intake of vitamin C Thats a huge dose. So, what happened to these patients?
Regarding cancer, researchers observed:
- improvement in the quality of life,
- improved tolerance of conventional therapy,
- deterioration in clinical condition, in the absence of vitamin C dosage.
The side effects of mega dosages of vitamin C seem to be minimal, though. Patients experienced symptoms of Jarisch-Herxheimer reaction. This is a reaction of the body to endotoxins produced by the necrosis of harmful cells. Fever, chills, strong body odor, and pimples may be other side effects.
Dont forget that these side effects happened to cancer patients, after megadoses of vitamin C. Symptoms resolved after 2 to 3 hours, after injection with vitamin C.
On the other hand, therapy with high dosages of vitamin C may:
- stabilize cancer,
- have anti tumor activity in some cases,
- help patients regain strength, even walking again
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The Recommended Dietary Allowance
The recommended dietary allowance for vitamin C is based on the amount of vitamin C intake necessary to maintain neutrophil vitamin C concentration with minimal urinary excretion of vitamin C and is proposed to provide sufficient antioxidant protection . The recommended intake for smokers is 35 mg/day higher than for nonsmokers, because smokers are under increased oxidative stress from the toxins in cigarette smoke and generally have lower blood concentrations of vitamin C .
Table 2. Recommended Dietary Allowance for Vitamin C| Life Stage |
|---|
| 120 |
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Side Effects Of Vitamin C Supplementation
Many studies have shown no significant adverse health effects to humans, from vitamin C supplementation. People who may experience some discomfort, are those who have:
- a history of kidney stone formation,
- iron overload,
- taken other drugs, as well.
Side effects may be diarrhea, gastrointestinal disturbances due to the osmotic effect of unabsorbed vitamin C, or mild nausea.
How Can I Get The Vitamins And Minerals I Need
It is usually better to get the nutrients you need from food, rather than a pill. Thats because nutrient-dense foods contain other things that are good for you, like fiber.
Most older people can get all the nutrients they need from foods. But if you arent sure, talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. He or she may recommend a vitamin or dietary supplement.
If you do need to supplement your diet, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with mega-doses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you dont need. Your doctor or pharmacist can recommend brands that fit your needs.
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How Much Vitamin C Do I Need
This amount ranges by gender and age. Here are daily guidelines, although some research suggests that certain populations such as athletes may benefit from higher intake.
- Children : 15 mg
- Children : 25 mg
- Children : 45 mg
- Female teenagers : 65 mg
- Male teenagers : 75 mg
- Women: 75 mg
How Much Vitamin C Is Too Much?
Depending on age, different caps for intake exist. Here are the ULs:
- Children : 400 mg
- Children : 650 mg
- Children : 1,200 mg
- Children : 1,800 mg
- Adults: 2,000 mg
- Pregnant or lactating adult women: 2,000 mg
How Much Vitamin C Per Day For A Man
In adults, the recommended dietary allowance of vitamin C is 90 milligrams for males and 75 mg for females. Adults who take more than 2,000 mg of vitamin C per day may experience side effects. When a person takes more than the recommended limit of vitamin C, they may experience mild digestive disturbances.
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Almost All Ascorbic Acid Is Made In China
To be clear, we are not inferring or implying that products using vitamin C made in China are less safe. With proper manufacturing processes and quality control, the molecule of ascorbic acid will be identical regardless of where it was made.
Still though, many consumers ourselves included simply prefer to buy foods and supplements made in America, UK, and other countries which have a better reputation for both quality control and human rights.
How much is made in China? The New York Times reports 80% and that was years ago.
That percentage is likely even higher today.
Now heres the real disgusting part. A dirty secret in the supplement world is that when a product says made in the USA, that doesnt mean the active ingredient are from America.
A company can legally claim to be US-made if the actual product capsule, tablet, etc. is manufactured in this country. As far as where the active ingredients come from, that can be anywhere in the world and theres no legal requirement to disclose it to you.
In fact, many supplement brands refuse to cite the country of origin, claiming its a trade secret. Yeah right, one can guess what their real motive is for not telling you they dont want to tell you its coming from China!
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 You Need To Know About Vitamin C For Uti
There are things you must understand, such as vitamin C dosage and Vitamin C foods for UTI. Studies are stating that Vitamin C works against microorganisms in vitro. The most extensive research is on a pregnant woman, giving a ray of hope in this direction. The result stated that Vitamin C has a significant role in treating UTI. It has the potential as a home remedy in the treatment process.
Vitamin C: A Brief History
Also known as ascorbic acid or L-ascorbic acid, vitamin C was only discovered in the 1930s by a Hungarian-born researcher named Albert Szent-Györgyi. But long before vitamin C was identified as a specific chemical substance, doctors and scientists had realised that citrus fruits had certain health benefits.
Sailors on long voyages, with limited food provisions, would often suffer from scurvy a painful condition with symptoms such as swollen joints and bleeding gums. However, it was found that giving each sailor rations of citrus fruit or juice could prevent scurvy, though it was only with the later discovery of vitamin C that scientists realised what the magic ingredient in the fruit actually was.
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Can You Supplement Vitamin C
While it is definitely possible for your child to get enough Vitamin C from food sources alone, kids are notoriously picky eaters, so it might be a little bit challenging to ensure that they are getting sufficient levels of Vitamin C each and every day. In these situations, it may be worthwhile for you to consider a dietary supplement for your child.
When it comes to supplementing Vitamin C for kids, the best way to do this is through a childrens multivitamin. Kids need more than just Vitamin C in order to grow and develop properly. In fact, they need upwards of 15 different vitamins and minerals on a daily basis to promote everything from eye health to better sleep. If this is all news to you, dont worry–its not too late for you to introduce a kids multivitamin supplement that will ensure that your child gets everything they need.
In Conclusion Is 1000 Mg Of Vitamin C Safe
In general, the daily consumption of 1,000 mg of vitamin C is pretty safe. There are no side effects for most people. Certainly, people on medication should consult their health care provider, before taking any supplement.
Its a good idea to boost vitamin C intake, especially in the winter, as vitamin C seems to be beneficial against the flu and common cold. It may boost the immune system.
Moreover, we should take at least 1,000 mg of vitamin C during the summer, as well. Vitamin C naturally boosts collagen production, protecting us from skin aging and reliving us from sunburns! Also, it helps us burn body fat and lose weight!
Certainly, eating foods high in vitamin C is the best way to boost your daily intake. Furthermore, taking a 1,000 mg tablet wont do any harm. Moreover, vitamin C supplements are pretty cheap. You can compare prices on Amazon.
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Why Do We Need Vitamin C At All
Ascorbic acid is a water-soluble vitamin found in a variety of fruits and vegetables. Often, we think of citrus fruit as the best vitamin C delivery system, but you can also get it from peppers, tomatoes, and cauliflower.
Once its in your system, the C helps your immune system function at its best and protect against damage from free radicals. Plus, ascorbic acid is needed to make collagen, that wondrous protein that helps heal wounds and keep our skin looking young and lovely .
Our bodies cant make vitamin C on their own, so its important that we get enough ascorbic acid from food or other outside sources.
Vitamin C deficiency is fairly rare in Western countries, but it can happen. If you take a long break from fresh produce , its possible to get scurvy which causes inflamed gums, skin spots, depression, and eventually death.
Its not common or likely if you have access to healthy food and produce, but its good to be mindful of your vitamin C intake all the same.
