Vitamin C, or ascorbic acid, is a water-soluble vitamin your body needs to form collagen in bones, cartilage, muscle and blood vessels. It also helps your body absorb iron. According to the University of Maryland Medical Center, evidence suggests that many people may be mildly deficient in vitamin C. However, serious deficiencies in industrialized countries are rare. Talk to your doctor if you think you may need to increase your vitamin C intake.
Child Dosages
Children have different vitamin C requirements than adults do. Knowing these recommended dosages may help you determine if your child is getting the necessary amounts of vitamin C. From birth to 6 months of age infants require 40 mg of vitamin C daily, while babies 6 to 12 months old need 50 mg. Children between the ages of 1 and 3 need just 15 mg, and those 4 to 8 years of age need 25 mg of vitamin C daily. Kids from 9 to 13 need 45 mg per day. Teenage girls from 14 to 18 years of age need 65 mg, while boys of this age need 75 mg.
Adult Dosages
Men aged 19 and over require 90 mg daily, while adult women require 75 mg. If you are pregnant, however, you need 85 mg per day, and 120 mg if you are breastfeeding. If you are between 14 and 18 and pregnant, you need 80 mg daily, 115 mg if you are breastfeeding. Smoking also changes your vitamin C needs, as it depletes your vitamin C levels. For this reason, you need an additional 35 mg per day.
Food Sources
Fruits and vegetables are the best sources of vitamin C. This includes citrus fruits, tomatoes, red and green peppers, kiwis, broccoli, strawberries and cantaloupe. In fact, just ½ cup of raw red pepper, or ¾ cup of orange juice fulfills more than 100 percent of your daily vitamin C needs. Try one kiwi or orange, ¾ cup of grapefruit juice and ½ cup of raw green pepper.
Considerations
Talk to your doctor before taking vitamin C supplements or giving vitamin C to a child. The University of Maryland Medical Center says the best way to take vitamin C supplements are two to three times daily, with meals. Vitamin C can interact with a variety of medications such as aspirin, acetaminophen, barbiturates, chemotherapy drugs and warfarin, and alter how effective they are. Vitamin C supplements are generally safe, but rarely people experience side effects such as nausea, vomiting, heartburn, abdominal cramps and headaches.
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