Vitamin C: Recommended Daily Intake & Deficiency

It is important to understand about the recommended daily intake of vitamin C and deficiency that can be triggered by lack of vitamin c.

You’ll find how much kids adults, men or women required daily vitamin C and how much is suggested by National Institutes of Health.

Before going to the daily requirement of vitamin C, Have a look on what happens if you don’t get enough vitamin C?

Vitamin C Deficiency: What Happens If You Don’t Get Enough?

If you don’t get enough vitamin C from your diet or other sources, then it will lead to several problems or health issues. Vitamin C deficiency triggers a disease, which is famous by the name of scurvy.

there are some other diseases that can cause the deficiency of Vitamin C.

According to National Institutes of Health(NIH), Inadequate amount of vitamin C can cause you get have several signs and symptoms of deficiency, which includes:

 anemia, bleeding gums, decreased ability to fight infection, decreased wound-healing rate, decreased wound-healing rate, dry and splitting hair, easy bruising, gingivitis (inflammation of the gums), nosebleeds, possible weight gain because of slowed metabolism, rough, dry, scaly skin, Swollen and painful joints and weakened tooth enamel.

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.” National Institutes of Health Suggests.

You can also read these articles about vitamin C,

 

 

How Much Do You Need?(Recommended Daily Intake)

Image of juice in hand of a girl

[Sources: National Institutes of Health(NIH)]

Recommended Daily Intake of Vitamin C

Children

  • Between 1 year to 3 years  is 15 mg/day
  • Between 4 years to 8 years is 25 mg/day
  • Between 9 years to 13 years is 45 mg/day

 Male

  • Girls Between 14 years to 18 years: 65 mg/day
  • Boys Between  14 years to 18 years: 75 mg/day

 Adults

  • Women Between age of 19 years and older: 75 mg/day
  • Men Between age of 19 years and older: 90 mg/day

In Pregnancy

  • For Pregnant teens: 80 mg/day
  • for Pregnant women: 85 mg/day

For Breastfeeding Female

  • For Breastfeeding, teens: 115 mg/day
  • For Breastfeeding women: 120 mg/day

Risk of Too Much Vitamin C

Any unnecessary vitamin C will be flushed out through urine, But It is important to keep it in a limit. Let see what expert suggests about the risk of too much vitamin C.

According to Dr. Andrew Weil,

When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include nausea, vomiting, heartburn, abdominal cramps, and headache.

For most healthy individuals, the body can only hold and use about 250mg of vitamin C a day, and any excess is lost though urine. At times of illness, during recovery from injury, or under conditions of increased oxidative stress (including smoking), the body can use greater amounts.

High doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.”

 

 Mayoclinic Website SuggestsToo much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements may cause:

  • Diarrhea
  • Nausea
  • Vomiting
  • Heartburn
  • Abdominal bloating and cramps
  • Headache
  • Insomnia
  • Kidney stones

According to WebMD Website, “Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.”

 

I hope you find an answer of the recommended daily intake of vitamin c and what deficiency of vitamin C can cause.

You can consider reading about more articles related to Vitamins and nutrients & I suggest reading,

Have a good day :).

 

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