Meta Description: Considering the many benefits of Vitamin C, how much of it exactly should we take? Let’s find out.
Vitamin C is one of the essential vitamins that must be consumed daily by everyone. Thankfully, it’s present in abundance in nature, and there’s no shortage of it. But since it’s water-soluble, it needs to be taken on an empty stomach. Speaking of that, what’s the right dosage of Vitamin C?
Vitamin C Daily Minimum Intake
The very minimum daily requirement of vitamin C is around 10mg. That’s what’ll keep you from developing diseases such as scurvy. Nonetheless, it’s not in any way optimal for your health.
You need a lot more than 10mg to benefit from vitamin C as you usually should. The symptoms of scurvy can include:
- Low-grade fever
- Unexplainable exhaustion
- Overall weakness
- Lack of appetite
- Continuous aching in your lower limbs
It can also lead to spontaneous bleeding, anemia, and swelling in some parts of the body, which is why getting the correct dose of vitamin C every day is essential.
The Daily Recommended Dose of Vitamin C
What’s the recommended daily dose of vitamin C that’ll help boost your immunity, fight off chronic diseases, and improve cardiovascular health?
The recommended dietary allowances for vitamin C are 75mg for women and 90mg for men. That’s when we speak about healthy middle-aged individuals that don’t suffer from any diseases.
If you’re recovering from vitamin C deficiency, then we’ll up that dose to 100-250mg daily. On the other hand, If you’re a smoker, you should add around 35mg to your daily intake, and if you have a cold, 1-3g per day will do.
- 1–3 years: 400 mg
- 4–8 years: 650 mg
- 9–13 years: 1,200 mg
- 14–18 years: 1,800 mg
- 19+ years: 2,000 mg
What Happens if You Don’t Take Enough Vitamin C?
Not taking the proper amount of vitamin C per day can lead to significant deterioration in your state of health, as you’ll lose all of the benefits of this vitamin.
First of all, vitamin C plays a huge role in aiding your immune system. It boosts the number of white blood cells, helps in the proliferation of the B and T lymphocytes, alongside neutrophils, basophils, and phagocytes.
All of these cells are responsible for attacking foreign bodies and getting rid of them. Vitamin C also helps them perform processes such as phagocytosis more efficiently. Then, it discards any cell that has captured a foreign body to prevent the harm that can come out of its necrosis.
Furthermore, it improves the flow of circulation all over the cardiovascular system; hence, helping with blood pressure problems. Another thing is that it’s a potent antioxidant; consequently, it disarms free radicals and prevents them from creating oxidative stress, which has been linked to a huge number of chronic diseases.
In conclusion, when you forget to take the correct dose of vitamin C every day, you’ll be missing out on all of these benefits. Plus, down the road, you’ll start suffering from vitamin C deficiency C, also known as scurvy, which comes with its own set of complications.
Can You Get Enough Vitamin C From Food?
Actually, yes, you can get your daily dose of vitamin C from fruits and vegetables simply because vitamin C is present in abundance in nature. So, if you don’t like a specific food, you can try another and another until you find something that you prefer.
Vitamin C is mainly present in citrus fruits such as lemons, oranges, tomatoes, strawberries, grapefruits, mandarins, cantaloupes, and kiwis. It’s also present in green vegetables such as spinach, broccoli, and peppers.
Consequently, if you have an established healthy diet, you’re bound to get your vitamin C needs from your daily diet. To make sure, though, you can always take a supplement.
Daily Intake of Vitamin C 1,000 MG
1000 mg of vitamin C can be a bit too much. As we mentioned before, the recommended dietary allowances for vitamin C are between 75-90 mg.
Nevertheless, it’s still below the maximum dose that you can take from this vitamin. The thing is, vitamin C is a water-soluble vitamin; it can neither be created nor stored within the body. Subsequently, the moment your body has taken its fill of the vitamin C that you’ve consumed, it’ll get rid of the rest through the kidneys.
How Much Vitamin C Is Too Much?
If you keep taking too much vitamin C, you’ll eventually exhaust your kidneys, which can lead to many problems starting with your GIT and ending with the possibility of kidney stones.
The peak limit of vitamin C that you can consume without getting yourself in trouble is 2000mg per day. So, no matter the circumstances, try not to go over that unless your doctor specifies that you need to.
To wrap up, the general dosage of vitamin C per day for a healthy adult lies between 75mg and 90mg. Of course, if you’re a smoker, pregnant, a child, or recovering from vitamin C deficiency, then these numbers will be tweaked a little bit for you. Keep in mind that your doctor and your doctor alone must do that tweaking, though.
The material on this website is intended for educational information purposes only. It should not substitute or delay medical advice, diagnosis or treatment.