Amount In Multivitamin Vs Recommendation
The majority of multivitamins on the market provide 60 milligrams of vitamin C per dose, notes Dr. Jane Higdon, a research associate with the Linus Pauling Institute at Oregon State University. This is less than the recommendation of 75 daily milligrams for adult women and 90 daily milligrams for adult men, which doesnt increase as you get older. So, women might need an extra 15 milligrams daily and men might require another 30 milligrams than what’s found in a multivitamin. Check the label.
Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, youre adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
Before Taking This Medicine
You should not use ascorbic acid if you have ever had an allergic reaction to a vitamin C supplement.
Ask a doctor or pharmacist about using ascorbic acid if you have:
kidney disease or a history of kidney stones
hereditary iron overload disorder or
if you smoke .
Your dose needs may be different during pregnancy or while you are breast-feeding a baby. Do not use ascorbic acid without your doctors advice in either case.
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Why Is Vitamin C Important For My Health
Vitamin C has many important functions in the body, including keeping your skin, bones and connective tissue healthy as well as help your body absorb iron. Some people incorrectly believe vitamin C will help prevent you from catching the common cold. While there have been many attempts to support this idea with research-based evidence, there is still no convincing proof of a significant benefit. A high dose of vitamin C taken as soon as you get symptoms may, however, lessen the duration of a cold.
A major vitamin C deficiency can lead to scurvy. This condition can involve bone and blood vessel disease, bleeding, pain in the hands and feet, and in extreme cases, death.
Common Nutrient Deficiencies: Know The Signs
Severe vitamin C deficiency may bring about scurvy, a condition that includes symptoms ranging from fatigue to depression, joint pain, poor wound healing, and bleeding gums. Though serious, scurvy and even vitamin C deficiency are rare in developed countries. Theres one exception: Smokers have a more-than-threefold-greater risk of vitamin C deficiency, according to research published in The American Journal of Clinical Nutrition. This is likely because smoking causes greater vitamin C turnover in the body. Cigarette smoking increases free radicals in the body, which damages our cells antioxidants such as vitamin C counteract this damage but are depleted more quickly in people who smoke.
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What Dosage Of Vitamin C Is Too Much Anyway
According to the National Institutes of Health, vitamin C has low toxicity and its rather unusual to cause serious adverse effects. Even at high intakes. The maximum dosage of vitamin C for adults is 2,000 mg daily.
Better consult your doctor before taking any supplements. Especially if youre taking other medication. Vitamin C supplements may interact with other drugs.
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What Are The Risks Of Taking A Multivitamin
Multivitamins are supplements that contain a combination of different vitamins and minerals.
Individuals often take multivitamins to cover their bases. However, many multivitamins contain high levels of nutrients a person may already be consuming enough of in their diet.
Some diets, such as vegetarian or vegan diets or the diets of people with allergies or food intolerances, may be lacking in certain nutrients. Therefore, a person may need to supplement their diet with specific vitamins, minerals, or both.
For example, people following a vegan diet are at risk of developing deficiencies in vitamin B12, iodine, zinc, and iron. They may need to take a supplement or multivitamin to meet their needs.
If someone is considering taking a vitamin or mineral supplement, they should consult a doctor first. The doctor can order a simple blood test to check for any deficiencies.
Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could result in severe side effects.
If a person is concerned about taking too many supplements, they should seek guidance from a healthcare professional.
If someone thinks their consumption of specific vitamins or minerals is either too high or too low, they should consult a doctor.
A simple vitamin and nutrition blood or urine test
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Highest Amount Of Vitamin C Per Serving
Please remember that the above gives an accurate value in 100g for high vitamin c foods in your diet. You should also take into account portion sizes when you are considering the vitamin c nutritional content.
The food with the highest vitamin c content per typical serving is Acerola juice, raw which contains 3872 mg in 1 cup . The percentage of the recommended daily value for this serving is 6453 %. For this serving the Calories content is 55.66 kcal , the Protein content is 0.97 g , the Fat content is 0.73 g and the Carbohydrate content is 11.62 g .
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Can You Take Too Much Vitamin D
While it is possible to take too much vitamin D, toxicity is very rare.
In fact, you would need to take extremely high doses of 50,000 IU or more for a long period of time .
Its also worth noting that it is impossible to overdose on vitamin D from sunlight .
Although 4,000 IU is set as the maximum amount of vitamin D you can take safely, several studies have shown that taking up to 10,000 IU daily wont cause side effects (
Current Nhs Guidelines Rely On A Wwii Study From When Food Was In Short Supply
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The recommended dose of vitamin C should be doubled, according to a recent study.
Scientists behind the claim have described the methods behind the 1944 study that continues to inform current day levels as shocking.
However, academics behind a new study published in the American Journal of Clinical Nutrition have said that the research conducted by The Sorby Research Institute was to assess the nutrition levels of Britons during World War II when food was in short supply.
At this time, the aim was to avoid scurvy, rather than maximising health, they claim.
Best Food Sources Of Vitamin C
While high-quality supplements are an excellent way to optimize your vitamin C levels, you can set the foundation by also including vitamin-C-rich foods in your daily diet.*
And as Ferira expounds, “Nobody is suggesting vitamin C is only found in foods or supplementsyou can utilize both. There’s synergy there. And after all, those foods aren’t only vitamin C sources but a complex array of macro-, micro-, and phytonutrients, so eat up!”
The best food sources of vitamin C include:
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How Much Is Too Much
Because high doses of some supplements can have risks, how do you know when it’s OK to take more than the RDA or DV?
One way is to look for the UL of a nutrient. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL.
For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:
Some supplements are riskier than others. With some vitamins and minerals, the upper limit is pretty close to the RDA. So it’s easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A — and other fat-soluble vitamins like E and K — can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.
Supplementsare designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well-balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance.
How To Buy Vitamins
Supplements are not regulated by the U.S. Food & Drug Administration or USDA. So how do you know youre getting safe supplements?
Patton recommends doing the following before buying:
- Consult your doctor. Before adding any supplements, make sure you talk to your doctor to make sure you need them and that they wont interact with any medications.
- Look for third-party testing. Some companies will send their products to an outside company to verify that the ingredients are accurate.
- Look for the USP seal. The United States Pharmacopeia is an independent, nonprofit organization whose goal is to supply safe, quality products.
- Consider ingredients. Stick with the basics. Vitamins with added ingredients or claims arent necessary and can cause side effects.
So while supplements can be helpful, be mindful of your diet and what you eat. Dont use supplements to replace healthy eating, says Patton.
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What Are The Benefits Of Vitamin C
“Vitamin C is a potent antioxidant, most known for supporting your immune system,”* board-certified physician Bindiya Gandhi, M.D., previously told mindbodygreen. It’s also the primary water-soluble vitamin in your body and, as such, supports nearly every body system.*
And as mbg’s VP of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, “Vitamin C is 100% essential for immune function, but don’t underestimate this micronutrient. For example, its positive cardiovascular impact is incredibly compelling.”* Ferira goes on to say that vitamin C’s heart support is “partially because of this micronutrient’s pivotal role in whole-body antioxidant balance but also due to its requirement for collagen synthesis. Yes, even your blood vessels and heart need the collagen protein for their structure and optimal function.”*
But we’re getting ahead of ourselves. Here’s a quick breakdown of what vitamin C does for you:*
Is It Possible To Have A Vitamin C Overdose
Supplement marketers go into overdrive during cold and flu season, advertising products that promise to decrease your odds of getting sick. Vitamin C is among the best-known, most accessible antioxidants that have been touted to help prevent you from getting sick.
Also called ascorbic acid, vitamin C is one of the many water-soluble nutrients found naturally in fruits and vegetables. Many people also take supplements to ensure theyre getting enough of it. This has raised concerns over the likelihood of an accidental overdose.
Too much vitamin C can cause undesirable effects. However, a severe overdose is rare and unlikely. The key is to learn how much vitamin C you really need.
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Pregnant And Lactating Women
Women who are pregnant or lactating also require a higher intake of vitamin C to maintain their plasma vitamin C concentrations near those of other women . The higher requirement is probably due to active placental vitamin C transport, whereby vitamin C concentrations are significantly higher in cord blood and in newborn infants than in the mothers, and to additional loss of vitamin C through milk . The current RDAs for women during pregnancy and lactation are 80 and 100 mg/d, respectively . If a new RDA for healthy, nonsmoking persons is adopted, then recommended intakes for pregnant and lactating women may also need to be adjusted accordingly.
Can A Vitamin C Supplement Really Keep You From Getting Sick
Despite its popularity as a remedy for the common cold, theres 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 youre not sick. This means that if you rip that vitamin C packet open after your symptoms begin, theres no evidence to suggest itll 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 doesnt 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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Daily Value Vs % Daily Value
First, lets look at how Daily Value and Percent Daily Value work together. DVs are the recommended amounts of nutrients to consume or not to exceed each day. The %DV is how much a nutrient in a single serving of an individual packaged food or dietary supplement contributes to your daily diet. For example, if the DV for a certain nutrient is 300 micrograms and a packaged food or supplement has 30 mcg in one serving, the %DV for that nutrient in a serving of the product would be 10%. If you ate one serving of the product, you would have met 10% of your need for that nutrient in a day and could consume other foods or supplements to get the other 90%.
How Much Vitamin D Do You Need
Despite widespread assertions in the popular and scientific press that many Americans have a vitamin D deficiency, the term “deficiency” isn’t strictly accurate. The official definition of a vitamin deficiency means that specific health problems stem solely from the lack of a specific nutrient. An actual vitamin D deficiency results in bone disease, such as rickets, which is rare in the United States.
On the other hand, lower-than-optimal levels of specific vitamins, including vitamin D, may increase your risk of numerous health problems, even though they are not solely responsible for these problems. “Insufficiency” may be a better term for these lower levels than “vitamin D deficiency”.
So far, the most clearly established benefit of vitamin D is that it helps the body absorb calcium and therefore promotes healthy bones. However, a steady drumbeat of studies beginning in the 1980s started to build a case that low blood levels of D were connected with a variety of chronic health problems, leading to claims by a number of researchers that the RDA for D was way too low. The confusion and controversy surrounding optimal vitamin D intake and blood values prompted the U.S. and Canadian governments to request that the Institute of Medicine review the evidence on vitamin D and calcium and update the DRIs.
To learn more about the vitamins and minerals you need to stay healthy, read , a Special Health Report from Harvard Medical School.
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What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if youre out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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