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While vitamin C (ascorbic acid) is an essential nutrient, it’s possible to have too much of it. Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. Get the latest health information from Mayo Clinic’s experts.
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What’S The Recommended Intake?
Rda recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals Here are the RDAs for vitamin C (11): Life stage RDA Kids (1–3 years) 15 mg Kids (4–8 years) 25 mg Adolescents (9–13 years) 45 mg Teens (14–18 years) 65–75 mg Adult women (aged 19 and older) 75 mg Adult men (aged 19 and older) 90 mg Pregnant women (aged 19 and older) 85 mg Breastfeeding women (aged 19 and older) 120 mg In addition to the RDA recommendations for vitamin C, the Food and Drug Administration (FDA) has issued a recommended Daily Value (DV).
It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this will increase to 90 mg
Contents
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. You should be able to get all the vitamin C you need from your daily diet. Vitamin C cannot be stored in the body, so you need it in your diet every day.
What Does The Department Of Health And Social Care Advise?
You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much as this could be harmful. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.