How Much Vitamin C Do You Need Daily?

Are You Getting Enough Vitamin C? Must-Know Facts!(Recommended Intakes by Age)

Vitamin C is needed for the immune system, skin health, and general well-being. But how much do you actually need? The Food and Nutrition Board (FNB) of the Institute of Medicine (IOM) established specific intake recommendations for the health of the individual regarding the intake of this strong antioxidant. The recommendations are called Dietary Reference Intakes (DRIs), which vary following age, gender, and lifestyle factors like smoking.

How Much Vitamin C Do You Need? (RDA by Age & Gender)

Age Group	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*	-	-
7–12 months	50 mg*	50 mg*	-	-
1–3 years	15 mg	15 mg	-	-
4–8 years	25 mg	25 mg	-	-
9–13 years	45 mg	45 mg	-	-
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Need 35 mg/day more than nonsmokers

Why Are These Levels So Important?

Vitamin C Recommended Dietary Allowance was documented to ensure health and well-being, considering the essential nutrient's role in physiological functions. Vitamin C, or ascorbic acid, is water-soluble and must be taken in from food since humans are unable to make it. Vitamin C serves several functions in the body, including helping the immune system, keeping skin healthy, and providing defense against free radicals that damage cells and may contribute to chronic diseases.

The RDA is a much higher amount than purely to prevent deficiency diseases such as scurvy--that is, conditions resulting from weakness, gum disease, anemia, and impaired wound healing--which emphasizes that it should be more than avoidance of deficiency to include intake at optimal levels for health.

Vitamin C Needs for Infants

Vitamin C intake recommendations in infants are termed adequate intake (AI) and not recommended dietary allowance (RDA). AIs are set when there is not enough scientific evidence to derive a clear RDA. The AI for vitamin C in infants is derived largely from estimates of intake from breast milk for the first 6 months of life and on the premise that this will be sufficient to support normal growth and development.

Thus, if the mother has had good vitamin C intake through her diet, the baby can have adequate vitamin C through breast milk. On the other hand, when breast milk is unavailable, infant formulas are fortified with vitamin C in amounts suitable to the infant. Vitamin C primarily acts in immune development in the infant, collagen formation, and absorption of iron, which are vital for early growth of a child.

As the child moves toward solids, fruits and vegetables such as mashed bananas, oranges, pureed sweet potatoes- prime sources of vitamin C- and so forth have to be introduced steadily to maintain appropriate intake levels. Proper vitamin C intake underlies the future immunity, skin, and tissue development of the child.

Are You Getting Enough Vitamin C?

It's probably one of the most important vitamins out there. Its primary functions involve basically immune functions, but it also protects skin and provides antioxidant functionality. The bottom line is that there are very few people who take adequate vitamin C in their diets since several factors- mostly lifestyle and dietary choices, stress, or illness- prompt an elevation in physiological requirement for vitamin C and hence operate toward vitamin C innovation deficiency. 

The Person Who Besides Has Whose Interest in a Vitamin C Deficit?

Most people will be at a higher risk of deficiency in vitamin C, although certain sectors of people have a higher risk compared to other sectors. For example, 

Smokers: Smoking increases oxidative stress in the body and quickly uses up vitamin C. Hence, the vitamin C intake of smokers must be increased to neutralize the harmful effects of free radicals as compared to non-smokers.

Chronic Stress Victims: All forms of stress increase bodily requirement for antioxidants such as vitamin C, which has adverse effects on the immunity system by dietary factors such as unhealthy eating; this means less vitamin C has a chance to come where all nutritional foods are neglected during a stressful situation. 

People Who Eat Bad Foods: The eating of fast food and sugary snacks, with all kinds of highly processed foods, causes people to cheat on certain critical nutrients like vitamin C. The necessary sources of this vitamin are chiefly wholesome food-stuff such as fresh fruits and green vegetables; it is for those who are held in high-processed diet.

Elderly: Seniors are already vulnerable to vitamin C deficiency because absorption is impaired by aging, coupled with the increased oxidative stress. 

Persons with Some Medical Conditions: Infections involving gastrointestinal conditions (Crohn's disease and ulcerative colitis) and chronic illness would greatly interfere with absorption and further deplete the levels of vitamin C within the patient.

How Can You Top Up Your Vitamin C?

The effective pathway to guarantee a good dose of vitamin C is to diets of balanced nature, laden with plenty of fresh fruits and vegetables. The following fruits and vegetables have the highest potential for vitamin C absorption: 

Citrus: Oranges, lemons, grapefruits, and limes are the richest foods in vitamin C. One average-sized orange can give a little more than 70 mg of vitamin C in plenty. 

Bell Peppers: Red and yellow bell peppers are the richest sources of vitamin C in foods- in fact, they contain even more vitamin C than oranges. 

Strawberries: Do you have a thing for strawberries? These little, juicy wonders rank among the best natural sources of vitamin C, dietary fiber, and antioxidants. 

Dark Leafy Greens: Spinach, kale, and Swiss chard contribute good vitamin C along with a host of other essential nutrients. 

Should You Consider Vitamin C Supplements?

While for many people, the best way to obtain vitamin C is by the consumption of a healthy and balanced diet, some might need a powerful vitamin C supplement as an added boost.

Final Thoughts: Take Control of Your Health

Vitamin C is extremely important for good uprighting of the immune system, young skin, and dynamism, and now that you know the recommended intake levels, take charge of your nutrition with an assurance of fulfilling your daily requirements!

💡 Pro-Tip: Just squeeze some lemons or oranges into your water for an easy vitamin C boost!

learn more