Best Amount Of Vitamin C To Take Daily
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in maintaining good health. It is a powerful antioxidant that helps protect the body against damage caused by free radicals. Vitamin C is also important for the production of collagen, a protein that is essential for healthy skin, bones, and connective tissues. In this article, we will discuss the best amount of vitamin C to take daily.
Why is Vitamin C Important?
Vitamin C is important for several reasons:
- It helps to boost the immune system, making it easier for your body to fight off infections and illnesses.
- It is an antioxidant, which means it helps protect the body against damage caused by free radicals.
- It is important for the production of collagen, a protein that is essential for healthy skin, bones, and connective tissues.
- It helps the body absorb iron from plant-based foods.
How Much Vitamin C Should You Take Daily?
The amount of vitamin C you should take daily depends on various factors such as your age, sex, and overall health. The recommended daily intake of vitamin C varies from country to country, but most health organizations recommend the following:
- Adult men: 90 mg/day
- Adult women: 75 mg/day
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
It is important to note that smokers require more vitamin C than non-smokers. This is because smoking increases oxidative stress, which can lead to a higher depletion of vitamin C levels in the body. Smokers are advised to take an additional 35 mg/day of vitamin C.
What Happens If You Take Too Much Vitamin C?
Vitamin C is water-soluble, which means that any excess amounts are excreted from the body through urine. However, taking too much vitamin C can cause some adverse effects such as:
- Stomach pain
- Nausea
- Diarrhea
- Headache
- Insomnia
Consuming more than 2,000 mg of vitamin C per day can also lead to kidney stones in some people. Therefore, it is important to stick to the recommended daily intake of vitamin C.
What Foods are High in Vitamin C?
You can get vitamin C from a variety of foods including:
- Citrus fruits such as oranges, lemons, and grapefruits
- Strawberries and raspberries
- Kiwi fruit
- Mangoes
- Pineapple
- Papaya
- Red and green peppers
- Broccoli
- Brussels sprouts
- Tomatoes
It is always best to get your nutrients from whole foods rather than supplements. However, if you are unable to get enough vitamin C from your diet, you can consider taking a supplement. Make sure to speak to your healthcare provider before taking any supplement.
Conclusion
Vitamin C is an important nutrient that plays a crucial role in maintaining good health. The recommended daily intake of vitamin C varies depending on various factors such as age, sex, and overall health. Be sure to get your vitamin C from a variety of whole foods such as fruits and vegetables. If you are unable to get enough vitamin C from your diet, consider taking a supplement after consulting with your healthcare provider.
