Maximum Dose Of Vitamin C In A Day
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for many bodily functions. It is important for the growth and repair of tissues, the absorption of iron, the production of collagen, and the maintenance of healthy skin, teeth, and bones. But how much vitamin C should you take in a day?
Recommended Daily Allowance
The recommended daily allowance (RDA) for vitamin C is 90 milligrams (mg) for men and 75 mg for women. However, this amount varies depending on age, gender, and other factors such as pregnancy and breastfeeding.
Maximum Tolerable Intake
The maximum tolerable intake (MTI) of vitamin C is 2,000 mg per day. This means that taking more than 2,000 mg per day can cause adverse effects such as diarrhea, nausea, vomiting, heartburn, abdominal cramps, and headaches. In rare cases, high doses of vitamin C can lead to kidney stones.
Benefits Of Vitamin C
Vitamin C has many benefits for the body, including:
- Boosting the immune system
- Reducing the risk of chronic diseases such as heart disease and cancer
- Lowering blood pressure
- Improving iron absorption
- Protecting against skin damage from the sun
Sources Of Vitamin C
Vitamin C is found in many fruits and vegetables, including:
- Citrus fruits such as oranges, grapefruits, and lemons
- Strawberries
- Kiwi
- Papaya
- Mango
- Pineapple
- Broccoli
- Tomatoes
- Red and green peppers
Conclusion
Vitamin C is an essential nutrient that plays a vital role in many bodily functions. The recommended daily allowance for vitamin C is 90 mg for men and 75 mg for women, but the maximum tolerable intake is 2,000 mg per day. Vitamin C is found in many fruits and vegetables and has many benefits for the body. However, taking too much vitamin C can cause adverse effects, so it is important to stick to the recommended daily allowance.