How Much Vitamin C Should You Take?
Vitamin C is a water-soluble nutrient with many vital functions in your body.
It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage.
Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.
Unlike other animals, humans cannot synthesize vitamin C on their own. Therefore, you must get enough of it from foods or supplements to maintain good health.
This article explains the recommended dosage of vitamin C for optimal health.
What’s the recommended intake?
The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including for vitamin C.
One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals.
|Kids (1–3 years)||15 mg|
|Kids (4–8 years)||25 mg|
|Adolescents (9–13 years)||45 mg|
|Teens (14–18 years)||65–75 mg|
|Adult women (aged 19 and older)||75 mg|
|Adult men (aged 19 and older)||90 mg|
|Pregnant women (aged 19 and older)||85 mg|
|Breastfeeding women (aged 19 and older)||120 mg|