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While vitamin C (ascorbic acid) is an essential nutrient, it’s possible to have too much of it. Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.
For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. 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?
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. On food labels, this is displayed as %DV However, in January 2020, this will increase to 90 mg
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. You should be able to get all the vitamin C you need by eating a varied and balanced diet.