adult how much vitamin c a day
Therefore, it is important to get several doses of vitamin C a day. To get enough vitamin C, I recommend taking at least two, usually three, doses of vitamin C daily. I do this by combining food and supplements. I also get vitamin C from other things I eat, just in smaller amounts, such as tomatoes and salads. Vitamin C also tends to leech out of packaged or cut vegetables. In addition, cooking reduces vitamin C levels even more. That's another reason to eat plenty of fresh fruits and vegetables every day. Also, eat some fruit or take some of your vitamin C one to two hours before any vigorous exercise. 85 mg per day. 2000 mg per day. Breastfeeding women. 18 years and under. 115 mg per day. 1800 mg per day. 19 years and older. 120 mg per day. 2000 mg per day. For smokers, an additional 35 mg of vitamin C over the usual RDA is recommended. Many people may be able to meet their RDA for vitamin C through food, since many foods naturally contain it. Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following: 1  Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C. Adults need 40mg of vitamin C a day. Vitamin C cannot be stored in the body, so you need it in your diet every day. You should be able to get all the vitamin C you need from your daily diet. 1 People who smoke need 35 mg more vitamin C per day than nonsmokers. 2  Infants who are fed evaporated or boiled cow's milk, because cow's milk has very little vitamin C and heat can destroy vitamin C. Cow's milk is not recommended for infants under 1 year of age. Vitamin C is found in a wide variety of fruit and vegetables. Good sources include: 1  oranges and orange juice. 2  red and green peppers. 3  strawberries. 4  blackcurrants. 5  broccoli. 6  brussels sprouts. 7  potatoes. To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. We recommend that you get 1,200 mg of vitamin C per day from food and supplements. This higher amount not only prevents deficiency but also helps prevent disease and needless aging. You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much, because this could be harmful. Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm. Page last reviewed: 18/02/2015. Next review due: 18/02/2017.
40mg