How Much Vitamin C

Should You Take Daily

Vitamin C is an essential mineral to add to our diet. Because the body cannot retain vitamin C easily, deficits must be avoided by consistently consuming vitamin C and following the recommended daily dose.

The review below provides an overview of everything you need to know about consuming the right daily dose of vitamin C.

What is Vitamin C? [1]

L-ascorbic acid, often known as vitamin C, is an important nutrient that blends well with water and is reactive to heat, light, and air. It's essential to human health since it promotes collagen synthesis, speeds up the healing process after wounds, and aids in the body's absorption of iron from the diet.

Because our bodies don't store vitamin C for long, we need to consume it regularly through our diet. If we don't get enough vitamin C, deficiency symptoms can show up in just 1 to 3 months, leading to issues like bleeding gums and joint pain.

Why Do We Need Vitamin C? [2]

Vitamin C is crucial to our overall health and wellbeing. Due to its antioxidant qualities and significant significance in several health benefits, it serves as a functional dietary element. Functional foods may be either natural or manufactured and contain ingredients that have been shown to improve health and assist in treating or preventing chronic illnesses.

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The Right Daily Vitamin C Dose [3]

How much Vitamin C do we need? Vitamin C is water-soluble and must be taken regularly because the body can't store excess amounts. The recommended daily intake (RDI) or recommended daily allowance (RDA) is the amount needed to meet the needs of most healthy people, as set by health agencies. The exact amount varies by country and can depend on individual needs and how efficiently the body uses and gets rid of Vitamin C.

The table below shows the general approximation of the recommended daily vitamin C doses in milligrams:

Individuals	Dosage (in Milligrams)
0–6 months	40
7–12 months	50
1–3 years	15
4–8 years	25
9–13	45
14–18	75 (Males), 65 (Females)
19+	90 (Males), 75 (Females)
Pregnancy 18 and under	80
Pregnancy 19 and older	85
Breastfeeding 18 and under	115
Breastfeeding 19 and over	120

How to Get Vitamin C Naturally [2]

A balanced diet should include adequate vitamin C, and there are a few methods to make sure you receive enough each day. Consuming vitamin C-rich meals in addition to other nutrients can improve general health. For instance, vitamin C aids in the absorption of iron, therefore it might be beneficial to combine it with meals high in iron, such as spinach salad and strawberries. Furthermore, vitamin C and vitamin E can prevent oxidation together, and vitamin C can aid in the regeneration of vitamin E, which makes these combos very beneficial. The table below outlines some vitamin C-rich foods.

Benefits of Vitamin C Supplementation

Although vitamin C obtained from natural sources offers additional advantages, many people are still not getting enough vitamin C, even in foods with high vitamin C concentrations. Therefore, supplementation can help promote an increase in vitamin C intake. In fact, supplements offer the same molecular form as the vitamin found in food. [2]

Vitamin C supplementation can allow you to reach your vitamin C daily intake while offering significant health benefits, though individual needs and responses may vary.

Some of the noted health benefits include the following:

Consuming vitamin C regularly may improve general immune function and shorten the length and intensity of common colds [4]
Vitamin C supplements help hasten the healing of wounds and abrasions
Vitamin C enhances iron absorption, increasing overall energy levels and lessening tiredness by preventing iron deficiency.

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Conclusion

Keeping up a sufficient daily vitamin C consumption is essential for general health. Vitamin C has several important advantages, including strengthening the immune system, maintaining skin health, enhancing iron absorption, and promoting wound healing. Although eating natural foods is best, supplements can help make sure you get enough each day, particularly if you don't eat enough foods high in vitamin C in your diet. You may more successfully support your body's health and well-being by being aware of the necessary amounts and utilizing both dietary and supplementary sources of Vitamin C.

References:

Gandhi, M., Elfeky, O., Ertugrul, H., Chela, H. K., & Daglilar, E. (2023). Scurvy: rediscovering a forgotten disease. Diseases, 11(2), 78.
Pacier, C., & Martirosyan, D. M. (2015). Vitamin C: optimal dosages, supplementation and use in disease prevention. Functional Foods in Health and Disease, 5(3), 89-107.
Hossain, M. A., Munné-Bosch, S., Burritt, D. J., Diaz-Vivancos, P., Fujita, M., & Lorence, A. (Eds.). (2017). Ascorbic acid in plant growth, development and stress tolerance. Berlin: Springer. [Page 497]
Jafari, D., Esmaeilzadeh, A., Mohammadi-Kordkhayli, M., & Rezaei, N. (2019). Vitamin C and the immune system. Nutrition and immunity, 81-102.

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