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.
What happens if I take too much vitamin C?
Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
diarrhoea
flatulence These symptoms should disappear once you stop taking vitamin C supplements.
What does the Department of Health and Social Care advise?
How Much Vitamin C Is Enough?
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According to recent research, vitamin C may offer health benefits in these areas:
1. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “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. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.
But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
“People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. 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.
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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 of vitamin C Vitamin C is found in a wide variety of fruit and vegetables. Adults aged 19 to 64 need 40mg of vitamin C a day.
You should be able to get all the vitamin C you need from your daily diet.
What Does The Department Of Health And Social Care Advise?
If you take vitamin C supplements, do not take too much as this could be harmful.
1. Kakadu Plums
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).
It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health
1. May Reduce Your Risk Of Chronic Disease
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
This helps the body’s natural defenses fight inflammation ( 4 , 5). 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.