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Regularly getting 1–2 grams of vitamin C per day may reduce the duration of common cold symptoms and boost your immune system. It might also help prevent iron deficiency anemia. Best food...
Recommended Intakes. Intake recommendations for vitamin C and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [8].
The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. During pregnancy, 120 mg a day are recommended. The upper limit for all adults is 2,000 mg a day.
Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health.
The daily upper limits for vitamin C include intakes from all sources—food, beverages, and supplements—and are listed below.
Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets.
The amount of vitamin C you need will depend on your age and the amount of vitamin C you can get from your diet. The National Institutes of Health (NIH) recommends the following doses of vitamin C daily: Babies and infants: 40–50 mg. Children ages 1 to 8: 15–25 mg. Children ages 9 to 13: 45 mg.
Vitamin C is an antioxidant that defends your body from cell damage, protects your eyes and strengthens your immune system. Most adults need 75-90 mg per day.
RDA: The Recommended Dietary Allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.
You can get most of your daily vitamin C from food. Citrus fruits, cruciferous vegetables, white potatoes and strawberries are all foods high in vitamin C.