Ever wondered how much vitamin C you should take daily to stay healthy? Vitamin C, also known as ascorbic acid, is crucial for various bodily functions, from boosting your immune system to aiding iron absorption.
In this article, we’ll explore the recommended daily intake of vitamin C, its benefits, and the best food sources to ensure you get enough of this essential nutrient.
How much vitamin C should you take daily?
Vitamin C is an essential nutrient that plays a vital role in supporting the immune system, aiding in collagen production, and enhancing iron absorption.
The recommended daily intake of vitamin C varies based on age, gender, and life stage.
Recommended daily vitamin C intake:
- Infants (0-6 months): 40 mg
- Infants (7-12 months): 50 mg
- Children (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13 years): 45 mg
- Teenagers (14-18 years): Boys (75mg), girls (65mg)
- Adults (19 years and older): Men (90mg), women (75mg)
- Pregnant Women: 85 mg
- Breastfeeding Women: 120 mg
What are the benefits of vitamin C
- Boosts immune system: Vitamin C supports various cellular functions of the immune system and helps protect against infections and illnesses.
- Antioxidant properties: It acts as a powerful antioxidant, protecting cells from damage caused by free radicals.
- Enhances iron absorption: Vitamin C improves the absorption of non-heme iron, which is important for preventing anemia.
- Supports skin health: It aids in collagen production, promoting healthy skin and faster wound healing.
- Improves heart health: Regular intake of vitamin C has been linked to reduced risk of chronic diseases, including heart disease.
Best foods rich with vitamin C
Including these foods in your diet can help ensure you meet your daily requirements and support your body’s natural defenses.
| Food | Per 100g |
| Oranges | 53mg |
| Kiwi | 93mg |
| Strawberries | 59mg |
| Papaya | 60mg |
| Pineapple | 47mg |
| Mango | 36mg |
| Guava | 228mg |
| Brussels Sprouts | 85mg |
| Broccoli | 89mg |
| Kale | 93mg |
Should I take vitamin C supplements?
Whether you should take supplements depends on your diet and individual needs.
If you consume a balanced diet rich in fruits and vegetables, you may not need supplements.
However, if you have increased needs due to factors like smoking, illness, or pregnancy, supplements may be beneficial.
Always consult with a healthcare provider to determine if supplementation is right for you and the appropriate dosage.
How much vitamin C is too much?
For most people, consuming vitamin C within the recommended dietary intake limits is safe and beneficial.
The recommended upper limit for adults is 2,000 milligrams per day. However, exceeding this limit can increase the risk of adverse effects.
It’s important to consult with a healthcare professional before taking high-dose supplements, especially if you have any underlying health conditions or are taking medications.
