Common Questions & AnswersWhat is vitamin C good for? Show
Vitamin C, or ascorbic acid, is required by the body to produce collagen, an essential protein found in skin, nails, and hair. Vitamin C also plays a key role in wound healing, iron absorption, and immune function. What are the symptoms of low vitamin C? If you routinely fail to get at least 10 milligrams of vitamin C a day, you can develop scurvy, which is characterized by fatigue, inflamed gums, joint pain, and depression, and can be fatal. What is the best way to get vitamin C? Nutrition experts recommend eating a diet that is plentiful in vitamin C–rich foods, especially fruits, vegetables, and their juices. Excellent sources of vitamin C include red and green bell peppers, oranges and orange juice, kiwi fruit, strawberries, and broccoli.
Is it safe to take vitamin C every day? It’s recommended that adults get between 65 and 90 milligrams of vitamin C daily, preferably from foods rich in it. You can also take a supplement or multivitamin that contains vitamin C. Extremely high doses of 2,000 milligrams or more total (from food and supplements), while difficult to achieve, can result in side effects such as diarrhea. Can vitamin C help skin? Vitamin C helps with the production of collagen, a major protein in skin, and its antioxidant properties help shield skin from ultraviolet light. The benefits of oral vitamin C versus topical vitamin C serums are still being investigated. Vitamin C
(ascorbic acid) helps tissue and bone grow and repair themselves. While vitamin C supplements are extremely popular, research has yet to establish solid health benefits. Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme
circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average situations. Vitamin C's antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C
supplements help with cancer, stroke, asthma, and many other diseases. Some evidence suggests that vitamin C may be helpful in people who have high cholesterol and in preventing cataracts, but more studies are needed to prove these effects. Data on vitamin C and heart disease are
mixed. Some studies show an association between low levels of vitamin C and heart disease risk, yet many studies have linked the use of vitamin C supplements with an increased risk of heart disease. Data on taking vitamin C for hypertension are also mixed. Taking vitamin C with antihypertensive medications may slightly decrease systolic
blood pressure, but not diastolic pressure. Supplemental vitamin C -- 500 mg per day taken without antihypertensives -- doesn't seem to reduce systolic or diastolic blood pressure. Type 2 diabetics who supplemented with vitamin C and remained on their antihypertensive medications seemed to have a reduction in blood
pressure and arterial stiffness. Lower levels of vitamin C in the blood are associated with increased diastolic and systolic blood pressure. Studies have shown that dietary rather than supplemental sources of vitamin C are more effective in keeping blood pressure in check. A substantial number of Americans may have low intake levels of vitamin C due to the inadequate
intake of fruits and vegetables. The proven and effective use of vitamin C is for treating vitamin C deficiency and conditions that result from it, like scurvy. Vitamin C also seems to help the body absorb the mineral iron. The recommended dietary
allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take. Category Vitamin C: Recommended Dietary Allowance (RDA) For children under 1, only an adequate intake (AI) is available CHILDREN 0-6 months 40 mg/day 7-12 months 50 mg/day 1-3 years 15 mg/day 4-8 years 25 mg/day 9-13 years 45 mg/day FEMALES 14 to 18 years 65 mg/day 19 years and up 75 mg/day Pregnant 18 years and under: 80 mg/day Breastfeeding 18 years and under: 115 mg/day MALES 14 to 18 years 75 mg/day 19 years and up 90 mg/day Smokers need 35 mg/day more vitamin C than nonsmokers. Although many people take much higher doses of vitamin C, it's not clear that high doses have any benefit. Some studies have found that doses above 400 milligrams are not utilized by the body. Instead, the extra vitamin C is excreted in urine. The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be
used to treat vitamin C deficiencies. But don't take more unless a doctor says so. Category Tolerable Upper Intake Levels (UL) of Vitamin C 1-3 years 400 mg/day 4-8 years 650 mg/day 9-13 years 1,200 mg/day 14-18 years 1,800 mg/day 19 years and up 2,000 mg/day Many people get enough vitamin C from their diets. All fruits and vegetables have some vitamin C. Some of the best sources are: Light and heat can reduce vitamin C levels. Fresh and uncooked fruits and vegetables have the most vitamin C. Is 90 mg of vitamin C good?The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men.
How much Mg is a vitamin C tablet?Drug Label Information. How much vitamin C do I need when sick?Some people improve, while others do not. Taking 1000 to 2000 mg per day can be safely tried by most people.
Is 80 mg vitamin C too much?The recommended vitamin C dosage per day for healthy women is 75 mg per day (120 mg per day for women who are pregnant or breastfeeding). For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day.
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