Vitamin C, also known as L-ascorbic Acid (Vitamin C), is an important nutrient for maintaining the smooth functioning of several bodily processes. It boosts the immune system, collagen production and wound healing. This antioxidant protects cells against damage caused by free radicals.
Humans cannot make vitamin C. They must get it through food and supplements.
This article will explain how much vitamin C you should take and how much too much.
How much vitamin C is enough?
The Institute of Medicine provides a Recommended Dietary Amount (RDA) of vitamin C. This amount is derived from food and supplements. The RDA is an approximate guideline for healthy individuals.
The RDA varies depending on your age, sex and whether or not you are breastfeeding.
- 15 mg per day for children aged 1-3
- Children aged 4-8: 25 mg daily
- Children aged 9-13: 45 mg daily
- Age 14-18: 65-75 mg daily
- Men aged 19 years and older: 90 mg
- Women aged 19 and older: 75 mg
- Women aged 19 years and older: 85 mg
- Women over 19 years of age who are breastfeeding: 120 mg
The Food and Drug Administration has established a Daily Value (DV), which recommends 90 mg of Vitamin C for children and adults aged four and older.
How much Vitamin C is too much?
Vitamin C may not be toxic at high doses for healthy people, but it can have negative side effects on the gastrointestinal tract, such as nausea, diarrhea, and cramps.
Vitamin C can make hemochromatosis worse. It increases the amount of non-heme (non-iron) iron in the body.
The IOM also developed Tolerable upper intake levels (ULs) of vitamin C in addition to the RDA:
- Children aged 1-3: 400 mg/day
- Children aged 4-8: 650 mg daily
- 9-13 years: 1,200 mg daily
- Age 14-18: 1,800 mg daily
- 19 years and older: 2,000 mg daily
You can now adjust your diet or supplement intake according to your age, gender and whether you’re pregnant or nursing.
