How much vitamin c per day
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How Much Vitamin C Should You Take Per Day?
Vitamin C is an essential nutrient that plays a crucial role in maintaining overall health. It is known for its immune-boosting properties and powerful antioxidant benefits. But how much vitamin C should you take per day to reap its maximum benefits?
Recommended Daily Intake of Vitamin C
The recommended daily intake of vitamin C varies depending on age, sex, and life stage. According to the National Institutes of Health (NIH), the following are the recommended daily allowances:
- Infants 0-6 months: 40 mg
- Infants 7-12 months: 50 mg
- Children 1-3 years: 15 mg
- Children 4-8 years: 25 mg
- Children 9-13 years: 45 mg
- Adolescents 14-18 years: 75 mg for males, 65 mg for females
- Adults 19 years and older: 90 mg for males, 75 mg for females
Higher Doses for Specific Conditions
While the recommended daily intake is sufficient for most people, certain individuals may require higher doses of vitamin C. For example, smokers are advised to take an additional 35 mg of vitamin C per day to counteract the oxidative stress caused by smoking.
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The Benefits of Vitamin C Supplementation
Supplementing with vitamin C can be beneficial for individuals with certain health conditions or those who have difficulty meeting their daily vitamin C requirements through diet alone. Some of the potential benefits of vitamin C supplementation include:
- Boosting the immune system
- Reducing the risk of chronic diseases
- Improving iron absorption
- Supporting collagen production
Conclusion
It is important to meet your daily vitamin C requirements to maintain optimal health. While the recommended daily intake is sufficient for most individuals, it may be necessary to take higher doses in certain situations. However, it is always best to consult with a healthcare professional before starting any supplementation regimen.
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