Vitamin C or “ascorbic acid” is critical for the wellness of human beings. The vitamin can do a lot for the tissues of the body. It’s a major part of growth, cartilage manufacturing, wound recovery and immunity. If you want to keep your teeth, bones and cartilage in fine working order, then you need to make sure you get sufficient vitamin C. How much vitamin C a day do you need? The question is an important one.
Ideal vitamin C intake amounts run the gamut. These amounts depend on all sorts of factors. Age, gender and pregnancy status are all examples. If you’re a grown adult male who is a minimum of 19-years-old, then your RDA or “recommended dietary allowance” for vitamin C is 90 mg. The amount is a little less for adult females who are a minimum of 19-years-old. Their RDA is 75 mg. If you’re a teenage boy who is between the ages of 14 and 18-years-old, then your vitamin C RDA is between 65 and 75 grams in total.
It can help to assess any and all general guidelines that relate to optimal vitamin C intake amounts for your specific group. If you want to secure a definite answer, however, it may be in your best interests to speak with a doctor who grasps your specific health background at length. A doctor can provide you with RDA information that can make you feel 100 percent at ease.
Excessive Amounts of Dietary Vitamin C
If you take in immoderate amounts of dietary vitamin C, it probably won’t hurt you in any way, shape or form. Note, though, that taking in enormous amounts of vitamin C supplements can lead to a host of unpleasant effects. It can lead to undesirable problems such as nausea, diarrhea and throwing up. It can make you feel heartburn. It can lead to issues falling and remaining asleep all night long. It can make your lower stomach hurt persistently. If you have any concerns that involve insomnia, then there’s a possibility that you’re getting way too much vitamin C via supplementation. If you’re frustrated by stubborn heartburn or anything else similar, the same thing may apply.
It’s critical to note that for the vast majority of individuals, well-rounded and balanced diets include sufficient amounts of vitamin C. If you eat healthily, then odds are high that you’re getting adequate vitamin C day in and day out.
How Much Vitamin C a Day: How You Can Get Vitamin C on a Daily Basis
If you chow down on a fresh orange daily, then that probably is all of the vitamin C you need to feel optimal. It’s fine if you’re not the biggest fan of the citrus fruit, too. If you’d prefer not to nosh on oranges, you can try your hand at broccoli, sliced red peppers and even strawberries. A single cup of any of these things may help keep you going in the vitamin C department.