Vitamin C How much is enough?

Vitamin C is an essential nutrient found in a wide variety of foods, including citrus fruits, broccoli, peppers, and kiwi. It is often touted as a way to prevent the common cold and improve overall health. But how much vitamin C do we really need and why is it important?

This Vitamin is necessary for many functions in the body, including collagen production, iron absorption and maintenance of the immune system. Without enough vitamin C, we can experience symptoms such as fatigue, muscle weakness, and joint pain.

The recommended daily amount of vitamin C varies depending on age and sex. In general, adults need about 75-90 milligrams (mg) per day, although smokers need additional vitamin C to compensate for the oxidative damage caused by tobacco smoke. For pregnant or lactating women, the recommended amount increases to 85-120 mg per day.

Fortunately, it's easy to get enough vitamin C through a balanced diet that includes fresh fruits and vegetables. A medium orange contains about 70 mg of vitamin C, while a cup of cooked broccoli has about 80 mg. Red and green bell peppers, kiwi, and strawberries are also good sources of vitamin C.

While it is rare for people to experience severe vitamin C deficiency, it can occur in people with extremely limited diets or absorption disorders, people who smoke, babies fed cow's milk, and people with kidney diseases that require hemodialysis. Symptoms of a severe deficiency include nosebleeds, rough, dry skin, and gingivitis.

There are vitamin supplements with Vitamin C, as well as those that have this vitamin alone as a dietary supplement or combined with other vitamins and nutrients. Vitamin C in supplements usually comes in the form of ascorbic acid, but there are other formats such as sodium ascorbate, calcium ascorbate, other mineral ascorbates and ascorbic acid with bioflavonoids.

In short, vitamin C is an essential nutrient that we need for many important bodily functions. Although the recommended daily amount varies depending on age and sex, it is easy to get enough vitamin C through a balanced and varied diet that includes fresh fruits and vegetables. If you have concerns about whether you're getting enough vitamin C, talk to a health care professional or nutritionist for personalized recommendations.

Fountain:

Vitamin C - National Institutes of Health February 2023.