Vitamin C, also known as ascorbic acid, is an essential nutrient the body cannot synthesize on its own. Because of this, it is necessary to consume vitamin C to get enough. Most people can get enough vitamin C through the diet since there is a wide array of fruits and vegetables that contain this nutrient. Some people with higher vitamin C needs, such as pregnant or breast-feeding mothers, may need additional supplementation to ensure they are consuming adequate vitamin C.
Importance
Vitamin C functions in the body to produce collagen, the building block of bone, ligaments, tendons and blood vessels. It is also important in the synthesis of other molecules in the body, including the neurotransmitter norepinephrine and the fat transport molecule carnitine. In addition, vitamin C acts as an antioxidant, destroying free radicals that might otherwise damage cells and DNA. A deficiency in vitamin C can cause scurvy, a disease characterized by hair and tooth loss, joint pain, bleeding and bruising.
Recommendations
The National Institutes of Health's Office of Dietary Supplements recommends healthy men who are 19 and older should get at least 90mg of vitamin C daily and women in this age range should consume 75mg each day. Adolescent males between the ages of 14 and 18 need 75mg each day of this vitamin and female adolescents need 65mg. Preteens of both sexes between the ages of 9 and 13 years need 45mg of vitamin C daily and children between 4 and 8 years old need 25mg. All toddlers between 1 and 3 years of age should consume a minimum of 15mg of vitamin C daily. Babies between 7 and 12 months need 50mg and babies under 6 months old need 40mg, although breast milk and formula typically provide at least these amounts, so no additional supplementation is required.
Special Circumstances
Pregnant and lactating women have higher vitamin C requirements than other women of the same age. A pregnant woman over 19 needs 85mg a day, while a pregnant teen between 14 and 18 years old requires 80mg. Lactating mothers older than 19 have higher requirements, needing 120mg of vitamin C daily. Nursing mothers who are between 14 and 18 years old require 115mg each day. Smokers need an additional 35mg of vitamin C daily above the requirements for their age group.
Excessive Intake
Vitamin C has low toxicity, even in amounts of up to 10g per day, according to the Linus Pauling Institute at Oregon State University. Amounts over 2,000mg per day can cause gastrointestinal upset and diarrhea. Because vitamin C is water-soluble, excess amounts are typically excreted through the urine and do not build up in the body.
Sources
Many fruits and vegetables contain vitamin C. Citrus fruits, such as oranges, lemons, limes, grapefruit and tangerines, have high amounts of this vitamin. A medium orange, for example, contains 70mg vitamin C. Other foods with vitamin C include red and green peppers, cantaloupe, kiwi fruit, broccoli, strawberries, brussels sprouts, tomatoes, potatoes and strawberries. Vitamin C supplements are also available over the counter.
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