This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex. However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
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A total-body pool of 900 mg (5.11 mmol) in an adult male meets the following criteria of a satisfactory vitamin C status: it is threefold higher than one that prevents scurvy, no known health advantages accrue at higher pool sizes, absorption efficiency is high and urinary loss low at appropriate intakes, and a 1-mo reserve allows for periods of low intake or stress. Reasons for not increasing RDI values to enhance iron absorption and to prevent nitrosamine formation are given. The specific association of normal intakes of dietary vitamin C with cancer is very weak and not quantifiable.
The present recommendations are in better accord with current information than are the 1980 RDA value.
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Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause:
Diarrhea
Nausea
Vomiting
Heartburn
Abdominal cramps
Headache
Insomnia
Remember, for most people, a healthy diet provides an adequate amount of vitamin C.
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What’S The Recommended Intake?
The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including for vitamin C. One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements.
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV 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 Summary The RDA for Vitamin C ranges from 15–75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85–120 mg for women who are pregnant or breastfeeding.
1. Rough, Bumpy Skin
While deficiency is relatively rare in developed countries due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, it still affects roughly 7% of adults in the US Here are the 15 most common signs and symptoms of vitamin C deficienc.