You should be able to get all the vitamin C you need from your daily diet. 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.
Contents
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 Happens If I Take Too Much Vitamin C?
What Does The Department Of Health And Social Care Advise?
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.
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).
Just one plum delivers around 530% of the DV.
Function
Dri is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. An RDA is an intake level based on scientific research evidence.
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.
Best Foods For Vitamin C
One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).