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How Much Vitamin C Should I Take Daily?

how much vitamin c should i take dailyThis post will uncover the answer to the very common question “ how much vitamin C should I take daily?” for different purposes. For example, to boost the immune system or when sick.

Vitamin C or ascorbic acid is a water-soluble vitamin that our bodies can get it from some foods and supplements.

It plays a great role in having a robust immune system and for the best absorption of iron in the human body.

Vitamin C is essential for neural connections and the development of collagen and L-carnitine. 

Also, it is an important antioxidant that has the effect of preventing or delaying the development of diseases such as cancer and cardiovascular issues.

On the other hand, vitamin C deficiency causes a disease called scurvy. The most common symptoms are swollen bleeding gums, fatigue, and weakness.

Let’s get back to the point and find how much vitamin C we Should take daily?

Vitamin C Dosage Per Day


RDA (recommended dietary allowance) for vitamin C dosage is 75 mg per day for an adult woman and 90 mg daily for an adult man. 

That is a daily vitamin C dosage to ensure antioxidant protection. But, if you are a smoker, you should get 35 mg more vitamin C a day.

For the reason that smoking increases the turnover of ascorbic acid and oxidative stress.

In addition, Tolerable Upper Intake Levels for vitamin C is 2000 mg per day for adults. That means you should not take over 2000 mg of vitamin C daily.

How much vitamin C should I take daily when sick?


How much vitamin C should I take daily when sick

A review shows that taking a high dose of vitamin C per day does not prevent colds but shorten the duration of cold symptoms.

That can be the reason, that the products for curing cold symptoms contain high-dose vitamin C.

But, How much vitamin C should I take daily for a cold?

It is suggested that taking a minimum of 200 mg vitamin C per day for a cold may help shorten the period of cold symptoms.

How much vitamin C to boost the immune system?


How much vitamin C should I take daily to boost the immune system

Impaired immunity and increased risk of getting infections are consequences of the shortage of vitamin C.

Additionally, vitamin C appears to not only prevent but also treat respiratory and systemic infections. 

Plenty of randomized trials with taking a maximum of 30 mg of zinc and daily intake of vitamin C up to 1000mg shows that taking vitamin C and zinc can shorten the duration of respiratory infections such as a common cold.

How much vitamin C in an orange?


How much vitamin C in an orange

According to the U.S. DEPARTMENT OF AGRICULTURE (USDA), 100 grams of raw oranges contain 53.2 mg vitamin C.

And, drinking 100g of orange juice gives you around 30 mg of ascorbic acid.

Which fruit has more vitamin C than an orange?

Below is the amount of vitamin C in 100 gr of different fruits that have more vitamin C than oranges.

  1. Guava 228.3 mg
  2. Red sweet Bell Peppers 127.7 mg
  3. Kiwi 92.7 mg
  4. Broccoli 89.2 mg
  5. Strawberries 58.8 mg

side effects


Taking too much vitamin C can have possible adverse effects such as the following.

  • Vomiting
  • Dizziness
  • Headaches
  • Flushing 
  • Nausea 

Even more, a high dosage of vitamin C per day can raise the risk of kidney stones.

“Read ‘Dietary Reference Intakes for vitamin C, Vitamin E, Selenium, and Carotenoids’ at NAP.edu.” Accessed June 30, 2020. https://www.nap.edu/read/9810/chapter/7.

https://www.nap.edu/read/9810/chapter/1

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Douglas, R. M., Chalker, E. B., & Treacy, B. (2000). vitamin C for preventing and treating the common cold. The Cochrane database of systematic reviews, (2), CD000980. https://doi.org/10.1002/14651858.CD000980

Publishing, Harvard Health. “Can vitamin C Prevent a Cold?” Harvard Health. Accessed June 30, 2020. https://www.health.harvard.edu/cold-and-flu/can-vitamin-c-prevent-a-cold

https://pubmed.ncbi.nlm.nih.gov/29099763/

Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of nutrition & metabolism, 50(2), 85–94. https://doi.org/10.1159/000090495

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