Recommendations for vitamin C, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. Dietary reference intakes for vitamin C:
Infants (AI)
0 to 6 months: 40* milligrams/day (mg/day)
7 to 12 months: 50* mg/day
Children (RDA)
1 to 3 years: 15 mg/day
4 to 8 years: 25 mg/day
9 to 13 years: 45 mg/day
Adolescents
Girls 14 to 18 years: 65 mg/day
Pregnant teens: 80 mg/day
Breastfeeding teens: 115 mg/day
Boys 14 to 18 years: 75 mg/day
Adults
Men age 19 and older: 90 mg/day
Women age 19 year and older: 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your health care provider what amount is best for you.
Function
Dri is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:
Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An RDA is an intake level based on scientific research evidence.
It is set at a level that is thought to ensure enough nutrition. Dietary reference intakes for vitamin C:
Infants (AI)
0 to 6 months: 40* milligrams/day (mg/day)
7 to 12 months: 50* mg/day
Children (RDA)
1 to 3 years: 15 mg/day
4 to 8 years: 25 mg/day
9 to 13 years: 45 mg/day
Adolescents
Girls 14 to 18 years: 65 mg/day
Pregnant teens: 80 mg/day
Breastfeeding teens: 115 mg/day
Boys 14 to 18 years: 75 mg/day
Adults
Men age 19 and older: 90 mg/day
Women age 19 year and older: 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods. Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.
How Much Vitamin C Is Enough?
A deficiency in vitamin C is associated with many stress related disease. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad. The reasons for this are not completely clear.
Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
Other studies have suggested that vitamin C may als.
Contents
These include: helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing Lack of vitamin C can lead to scurvy.
Good sources include: citrus fruit, such as oranges and orange juice
Peppers
Strawberries
Blackcurrants
Broccoli
Brussels Sprouts
Potatoes
How Much Vitamin C Do I Need?
Adults aged 19 to 64 need 40mg of vitamin C a day. Vitamin C cannot be stored in the body, so you need it in your diet every day. You should be able to get all the vitamin C you need by eating a varied and balanced diet.
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.
1. May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses (2). Antioxidants are molecules that boost the immune system.
They do so by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases SUMMARY Vitamin C is a strong antioxidant that can boost your blood antioxidant levels.
This may help reduce the risk of chronic diseases like heart disease.