How Much Vitamin C Should Seniors Take In Addition To Multivitamins
You probably pick up a bottle of multivitamins thinking it provides everything you need. However, that isnt always the case. Many multivitamins contain much less of the daily recommendation for vitamin C as well as other nutrients needed during your golden years. Fortunately, you get vitamin C from nearly every fruit and vegetable in your diet, so even if your multivitamin is lacking, your favorite produce should pick up the slack.
How Much Vitamin C Should I Take When I Have A Cold
Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.He has been featured in Shape, Healthline, HuffPost, Women’s…
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- Vitamin C is an antioxidant and a vitamin that is important for a lot of functions in the body.
- For normal, healthy adults, the daily recommended amount is 75 mg for women and 90 mg for men.
- If you have a cold or other illness you are trying to fight off, there are increased recommended amounts.
Vitamin C has long been touted as an important vitamin for keeping you healthy.
In the cold season, it seems to be even more popular and it is recommended that you increase your daily dosage of vitamin C, often in the form of a supplement.
/7health Benefits Of Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This simply means that Vitamin C first dissolves in water and then it is transported to different parts of the body. However, our body does not store this vitamin, so it is crucial to take it daily from the food.
The C vitamin plays a role in controlling infections and healing wounds. It is a powerful antioxidant that can fight disease-causing harmful free radicals. Besides, it is also involved in numerous metabolic reactions in the body and is needed to make fibrous protein in connective tissue that is weaved throughout various systems in the body.
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Supplementing With Vitamin C
Since our body cant produce vitamin C on its own, we have to obtain it through diet or supplementation. And, since our bodies can store vitamin C, we have to consume it regularly to meet our needs, explains Taz Bhatia, M.D., integrative health expert and author of Super Woman RX.
Many fruits and vegetablesmost notably bell peppers, kiwi, citrus fruits, kale, and Brussels sproutscontain vitamin C. True vitamin C deficiencies are rare in the developed world. However, many of us dont eat enough produce to meet all of our nutrient needs.
Plus, some peopleincluding pregnant and breastfeeding women, smokers, those with kidney issues, or those exposed to harmful environmentshave extra-high C needs. In all of these cases, vitamin C supplements can help.
According to Balduzzi, vegans and vegetarians may also want to consider a vitamin C supplement. People on meat-free diets tend to be low in iron, he says. So, because vitamin C increases our non-heme iron absorption as much as four-fold, supplementing with C can help increase iron stores. .
Though you can supplement with as much as 2,000 milligrams of vitamin C per day, most doctors recommend somewhere between 50 and 200 milligrams if you need a supplement.
How To Get Enough Vitamin C
“Typically, I recommend eating a variety of fruits and vegetables for those seeking to boost their vitamin C content,” dietician Jenn Randazzo tells CNET. Vitamin C is found in many foods including:
- Citrus fruits and their juices
- Red and green peppers
- Some foods and beverages that are fortified with vitamin C
“Because vitamin C content may be reduced by prolonged storage and cooking techniques, try to consume vitamin C foods either raw or steamed for a short period of time,” Randazzo adds. Another way to ensure you get enough vitamin C is to add a supplement. This can be helpful during times when you want to prevent illness, boost your immune system or get extra vitamin C support if you’re sick.
“If you’re worried about getting enough vitamin C into your daily diet, it is available as dietary supplements as well ,” Randazzo says. “However, some supplements have other forms, like sodium ascorbate, calcium ascorbate, and other mineral ascorbates too. Research has not shown that any form of vitamin C is better than the others, so it’s important that you use the form easiest to incorporate into your personal wellness routine.”
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Why Getting Vitamin C Through Your Diet Is Important
Vitamin C is an important nutrient for your body since it:
- Acts as an antioxidant
- Supports your immune system
In addition, vitamin C is thought to have beneficial effects on your overall health, including reducing your risk of cancer, heart disease and the most common causes of vision loss .
While vitamin C is an important nutrient, your body doesn’t actually make it so it’s important to make sure you’re getting enough vitamin C from your diet.
The amount you need depends on your age and gender, but, in general, adults should aim to get between 65 to 90 mg of vitamin C per day. You can get all the vitamin C you need by drinking a glass of orange juice or eating a cup of strawberries, bell pepper, broccoli, Brussels sprouts or kale. In addition, some of the herbs you commonly cook with also contain significant amounts of vitamin C, including thyme and parsley.
Another reason to get the recommended amount of vitamin C through your diet, rather than a supplement, is that healthy, whole foods also contain other beneficial vitamins, minerals, antioxidants and fiber.
Most people following a healthy diet have no problem getting the recommended amount of vitamin C every day. However, if you think you aren’t, you can always consider taking a multivitamin as most contain the recommended amount of vitamin C you need every day.
How To Use Vitamin C For Inducing Period
The effects of high ascorbic acid or Vitamin C doses on women were first discovered by a Russian scientist in the mid 1990s. Through a research, the scientists discovered that high doses of vitamin C elevated the level of estrogen hormone in ladies. This, in turn, can be used to induce a delayed period or to disrupt a pregnancy and initiate bleeding. During the research, 20 ladies were tested to ascertain the effectiveness of using vitamin C in inducing period. Of the 20 ladies, 16 started bleeding 3 days after the vitamin C dose was administered. Throughout this article, the various aspects of this method will be discussed.
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Food Sources Of Vitamin C
Bell pepper, red, raw
Bell pepper, green, raw
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.
The Best Time Of Day To Take Vitamin C
If you can name any antioxidant off the top of your head, its probably vitamin C. A super-star in immune health and skin-care alike, its probably one of the most popular supplements out there. Here, find out whenand howto take vitamin C to maximize its benefits.
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Side Effects Of Using Vitamin C To Induce Period
Vitamin C is not toxic in nature it is naturally available in various vegetables and animal products, which are commonly consumed by human beings. However, the use of vitamin C in inducing period can lead to an array of side effects in some individuals. As such, it is highly advisable that you consult a physician prior to using vitamin C for period.
- For instance, increased intake of the vitamin may lead to hemorrhage.
- Taking more than 500mg of vitamin C on a daily basis can also result in side effects like fatigue, kidney stones and nausea.
- Additionally, patients suffering from sicklecellanemia may not metabolize the increased ascorbic acid in the body. This predisposes such patients to kidney stones.
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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Supplements : Vitamin D
Vitamin D is involved in many of your bodys functions. There are two forms in the diet, D2 and D3. It can also be produced in your skin when exposed to sunlight.
Vitamin D deficiency is a problem all over the world.
However, its pervasive in young women, infants, older adults, and people who have dark skin .
About 42% of the U.S. population is vitamin D deficient. However, this rate rises to 82% in Black people and 70% in Hispanics, which systemic problems likely play a role in .
If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your vitamin D requirements.
However, if you live far north or south of the equator, your vitamin D levels may fluctuate depending on the season. The levels may go down during the winter months due to a lack of sufficient sunlight .
In that case, you may need to rely on your diet for vitamin D as well as on vitamin D thats stored in body fat (
- intensify bone loss
- increase the risk of fractures
In children, a severe vitamin D deficiency can cause delays in growth and rickets, a disease where the bones become soft.
Furthermore, vitamin D deficiency is linked with several cancers, type 1 diabetes, multiple sclerosis, high blood pressure, and thyroid problems .
Vitamin D deficiency is prevalent worldwide but occurs at higher rates in specific populations. A deficiency in vitamin D is linked to various health problems.
How much vitamin D you need depends on many factors. These include:
Can Vitamin C Prevent Or Treat Cold Symptoms
Vitamin C has been studied for many years as a possible treatment for colds, or as a way to help prevent colds. But findings have been inconsistent. Overall, experts have found little to no benefit from vitamin C for preventing or treating the common cold.
In a July 2007 study, researchers wanted to discover whether taking 200 milligrams or more of vitamin C daily could reduce the frequency, duration, or severity of a cold. After reviewing 60 years of clinical research, they found that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly shortened cold duration — by 8% in adults and by 14% in children.
In 2010, researchers looked at all studies and found that taking vitamin C every day did not prevent the number of colds that a person got. In some cases, it made symptoms improve.
The results were different for people who were in very good physical condition, such as marathon runners. People like that who took vitamin C every day cut their risk of catching a cold in half.
So what does all this mean?
According to this research, the average adult who suffers with a cold for 12 days a year would still suffer for about 11 days a year if that person took a high dose of vitamin C every day during that year.
For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still likely mean about 24 days of cold illness.
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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
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,
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Stop Taking Vitamin C Supplements If Youre Overdosing
However, the easiest and best way to handle a Vitamin C overdose is to either lower your daily intake significantly or stop taking the supplement altogether. That does not mean you need to stop eating fruits and vegetables that are rich in Vitamin C.
In most cases, lowering or eliminating Vitamin C in supplement form should be enough to eliminate most or all overdose symptoms. Drinking more water should also help to flush out your body and help you recover from an overdose.
However, be careful how much water you drink. Too much water or drinking a high volume of water too quickly can significantly reduce your sodium levels and lead to death.
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.
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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.