How much vitamin c per day

Q. I'm 79 years old and have been taking 3,000 mg of vitamin C a day for years. I'm now uneasy about taking this amount and plan to cut back to 1,000 mg daily. Is this the right vitamin C dose? Will my body be startled by the abrupt change? A.Cutting back on daily vitamin C is a wise decision. You've been taking much more vitamin C than you need. Vitamin C, or ascorbic acid, plays a role in many vital functions, including metabolism and immunity. We can't make vitamin C in the body, so we need to get it from dietary sources. It's found in high concentrations in many fresh fruits and vegetables (see the chart); it's also available in most multivitamins and as a single-ingredient supplement. Food sources of vitamin C Food (serving size) Vitamin C (mg) Guava (1 medium) 165 Strawberries (1 cup) 98 Cantaloupe (1/4 medium) 95 Papaya (1 medium) 95 Bell pepper, red, raw (1/2 cup) 95 Orange juice (3/4 cup) 60 Kale (1 cup, cooked) 53 Broccoli (1/2 cup, cooked) 50 Bell pepper, green, raw (1/2 cup) 45 Tomato juice (1 cup) 45 Mango (1 medium) 30 Lemon juice (1/2 cup) 30 In large population studies, people who eat lots of fruits and vegetables high in vitamin C appear to have a reduced risk for various types of cancer, including cancers of the mouth, esophagus, stomach, colon, and lung. But it's not clear that these benefits come specifically from vitamin C. The Age-Related Eye Disease Study found that a combination of vitamins, including vitamin C, helped slow the progression of macula...

Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes. While most people can get enough from diet alone, others may need to take a supplement. However, to ensure safety, they should do so under the guidance of a doctor or registered dietitian. Each Consuming enough of the required vitamins and minerals is an essential part of eating a Although a varied diet usually provides the micronutrients a person needs, some people with restrictive diets — such as Read more to learn how much of each vitamin and mineral an individual should consume, which micronutrients are harmful when a person consumes them in excess, and what common deficiencies there are. Share on Pinterest 1321615879 Each person’s dietary needs will vary slightly, but it can be useful to have benchmark numbers for vitamin and mineral intake as a point of reference. The However, individual nutrient needs will vary depending on many factors. These may include a person’s age, body weight, overall health, and whether they are pregnant or breastfeeding. Vitamin DV chart The While DV can be a useful starting point, it is not the only term experts use to describe how much of something an individual should consume. Researchers, Below are • DV: This abbreviation is often present on food packaging. It indicates the recommended amount of a certain nutrient to consume each day. • Recommended Daily Allowance (RDA): This is the recommended intake of nutrients that meets the ...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Supplements can be used to get the recommended daily allowance of vitamins and minerals you need for a healthy body. While it’s best to get your vitamins and minerals from eating a “Vitamins play background roles in our bodies,” says registered dietitian Kate Patton, MEd, RD, CCSD, LD. “We need vitamins to break down macronutrients like carbohydrates, fat and protein and help the body function.” We break down what vitamins and minerals you should take every day and their benefits. What vitamins should you take daily? It is estimated that about half of American adults take some type of vitamin or mineral supplement. “People might take supplements if they know they’re missing a certain food group,” says Patton. “Others might take supplements for the antioxidant benefits or because they know they don’t eat fruits and vegetables. Some people may have a true deficiency.” Everyone’s vitamin needs are different, so it’s a good idea to talk to your doctor or registered dietitian before starting to take supplements. They can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems. What does recommended daily allowance mean? The recommended daily al...

Contents • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • Summary • Vitamin C, also known as L-ascorbic acid, is a water-soluble • Vitamin C is an essential (More information) • • There is some evidence to suggest that vitamin C may be a useful (More information) • There are insufficient data to suggest a link between vitamin C status and the risk of developing a given type of (More information) • Current evidence of the efficacy of (More information) • Overall, regular use of vitamin C (More information) • Vitamin C supplements are available in many forms, but there is little scientific evidence that any one form is better absorbed or more effective than another. • There is no scientific evidence that large amounts of vitamin C (up to 10 grams [g]/day in adults) exert any adverse or toxic effects. An upper intake level of 2 g/day is recommended in order to prevent some adults from experiencing diarrhea and (More information) • Supplemental vitamin C increases urinary oxalate concentrations, but whether an increase in urinary oxalate elevates the risk for (More information) Function Vitamin C (L-ascorbic acid) is a potent Figure 1). Related to this Vitamin C is the primary water-soluble, non-enzymatic antioxidant in The role of vitamin C as a cofactor is also related to its redox potential. By maintaining enzyme-bound metals in their reduced forms, vitamin C assists mixed-function oxidases in the Table 1). Symptoms of vitamin C deficiency, such as poor wou...

Why do people take vitamin C? Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average situations. Vitamin C's Data on vitamin C and heart disease are mixed. Some studies show an association between low levels of vitamin C and heart disease risk, yet many studies have linked the use of vitamin C supplements with an increased risk of heart disease. Data on taking vitamin C for hypertension are also mixed. Taking vitamin C with antihypertensive Studies have shown that dietary rather than supplemental sources of vitamin C are more effective in keeping blood pressure in check. A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of Vitamin C also seems to help the body absorb the mineral iron. How much vitamin C should you take? The recommended dietary allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take. Category Vitamin C: Recommended Dietary Allowance (RDA) For children under 1, only an adequate intake (AI) is available CHILDREN 0-6 months 40 mg/day Adequate Intake (AI) 7-12 months 50 mg/day Adequate Intake (AI) 1-3 years 15 mg/day 4-8 years 25 mg/day 9-13 years 45 mg/day FEMALES 14 to 18 years 65 mg/day 19 years and up 75 mg/day Pregnant 18 y...

A study published in Seminars in Preventive and "Vitamin C has received a great deal of attention, and with good reason. Higher "But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance." How Much Vitamin C Is Enough? "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," Moyad says. But keep in mind that while many people may not always get the optimal level of vitamin C, having a vitamin C deficiency is very rare in the U.S. and many other countries. Vitamin C deficiency is mainly seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness, Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the Food is the best way to get all your nutrients. Along with vitamin C, you’ll get a host of other vitamins and minerals, as well as fiber if you’re eating fruits, vegetables, or other produce. While a cup of orange juice or a half-cup of red pepper would be enough to meet your recommended daily intake of vitamin C. To reach 500 milligrams (mg), you could turn to all of these foods and beverages): • Cantaloupe, 1 cup (8 ounces): 59mg • Orange juice, 1 cup: 97mg • Broccoli, cooked, 1 cup: 74mg • Red cabbage, 1/2 cup: 40mg • Green pepper, 1/2 cup, 60mg • Red pepper, 1/2 cup, 95mg • Kiwi, 1 medium: 70mg • Tomato juice, 1 cup: 45mg. Vitamin C's Role in t...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Supplements can be used to get the recommended daily allowance of vitamins and minerals you need for a healthy body. While it’s best to get your vitamins and minerals from eating a “Vitamins play background roles in our bodies,” says registered dietitian Kate Patton, MEd, RD, CCSD, LD. “We need vitamins to break down macronutrients like carbohydrates, fat and protein and help the body function.” We break down what vitamins and minerals you should take every day and their benefits. What vitamins should you take daily? It is estimated that about half of American adults take some type of vitamin or mineral supplement. “People might take supplements if they know they’re missing a certain food group,” says Patton. “Others might take supplements for the antioxidant benefits or because they know they don’t eat fruits and vegetables. Some people may have a true deficiency.” Everyone’s vitamin needs are different, so it’s a good idea to talk to your doctor or registered dietitian before starting to take supplements. They can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems. What does recommended daily allowance mean? The recommended daily al...

Vitamins and minerals are micronutrients that are responsible for many life-sustaining biological processes. While most people can get enough from diet alone, others may need to take a supplement. However, to ensure safety, they should do so under the guidance of a doctor or registered dietitian. Each Consuming enough of the required vitamins and minerals is an essential part of eating a Although a varied diet usually provides the micronutrients a person needs, some people with restrictive diets — such as Read more to learn how much of each vitamin and mineral an individual should consume, which micronutrients are harmful when a person consumes them in excess, and what common deficiencies there are. Share on Pinterest 1321615879 Each person’s dietary needs will vary slightly, but it can be useful to have benchmark numbers for vitamin and mineral intake as a point of reference. The However, individual nutrient needs will vary depending on many factors. These may include a person’s age, body weight, overall health, and whether they are pregnant or breastfeeding. Vitamin DV chart The While DV can be a useful starting point, it is not the only term experts use to describe how much of something an individual should consume. Researchers, Below are • DV: This abbreviation is often present on food packaging. It indicates the recommended amount of a certain nutrient to consume each day. • Recommended Daily Allowance (RDA): This is the recommended intake of nutrients that meets the ...

Why do people take vitamin C? Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average situations. Vitamin C's Data on vitamin C and heart disease are mixed. Some studies show an association between low levels of vitamin C and heart disease risk, yet many studies have linked the use of vitamin C supplements with an increased risk of heart disease. Data on taking vitamin C for hypertension are also mixed. Taking vitamin C with antihypertensive Studies have shown that dietary rather than supplemental sources of vitamin C are more effective in keeping blood pressure in check. A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of Vitamin C also seems to help the body absorb the mineral iron. How much vitamin C should you take? The recommended dietary allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take. Category Vitamin C: Recommended Dietary Allowance (RDA) For children under 1, only an adequate intake (AI) is available CHILDREN 0-6 months 40 mg/day Adequate Intake (AI) 7-12 months 50 mg/day Adequate Intake (AI) 1-3 years 15 mg/day 4-8 years 25 mg/day 9-13 years 45 mg/day FEMALES 14 to 18 years 65 mg/day 19 years and up 75 mg/day Pregnant 18 y...

A study published in Seminars in Preventive and "Vitamin C has received a great deal of attention, and with good reason. Higher "But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance." How Much Vitamin C Is Enough? "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," Moyad says. But keep in mind that while many people may not always get the optimal level of vitamin C, having a vitamin C deficiency is very rare in the U.S. and many other countries. Vitamin C deficiency is mainly seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness, Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the Food is the best way to get all your nutrients. Along with vitamin C, you’ll get a host of other vitamins and minerals, as well as fiber if you’re eating fruits, vegetables, or other produce. While a cup of orange juice or a half-cup of red pepper would be enough to meet your recommended daily intake of vitamin C. To reach 500 milligrams (mg), you could turn to all of these foods and beverages): • Cantaloupe, 1 cup (8 ounces): 59mg • Orange juice, 1 cup: 97mg • Broccoli, cooked, 1 cup: 74mg • Red cabbage, 1/2 cup: 40mg • Green pepper, 1/2 cup, 60mg • Red pepper, 1/2 cup, 95mg • Kiwi, 1 medium: 70mg • Tomato juice, 1 cup: 45mg. Vitamin C's Role in t...