How Much Vitamin C Is Enough?
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. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
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.
Function
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.
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. 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 yo.
1. May Reduce Your Risk Of Chronic Disease
Antioxidants are molecules that boost the immune system.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation ( 4 , 5).
Contents
C, also known as ascorbic acid, has several important functions.
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. Vitamin C cannot be stored in the body, so you need it in your diet every day.