Vitamin C, or ascorbic acid, is commonly thought to boost immunity and you may be tempted to take supplements at the first sign of a cold. The effects vitamin C has on immunity has not been established, though it is thought it may work in conjunction with other micronutrients rather than providing benefit on its own, according to Harvard Health Publications. Vitamin C is available in many food sources and it is not hard to meet your body's needs through your diet. As with all supplements, consult with a health care professional before you begin taking vitamin C supplements
Children and Adolescent Requirements
The recommended dietary allowance (RDA) for vitamin C is the same for both genders from infancy to age 13. From 0 to 6 months infants, should get 40 mg each day, with an increase to 50 mg a day for ages 6 to 12 months. The RDA for children ages 1 to 3 years is 15 mg a day and for ages 4 to 8, it's 25 mg a day. For ages 9 through 13, the RDA is 45 mg a day. In males ages 14 to 18, the RDA is 75 mg. In females ages 14 to 18, the RDA is 65, except in the case of pregnancy and lactation, when it is increased to 80 mg and 115 mg, respectively.
Adult Requirements
The RDA in adult men remains consistent at 90 mg a day for ages 19 and older. For women, the RDA for ages 19 and older is 75 mg a day, but changes during pregnancy and lactation. A pregnant woman over the age of 18 a pregnant woman requires 85 mg a day, and while lactating, this number goes up to 120 mg a day.
Upper Limit of Intake
The tolerable upper intake level (UL) is the amount that can be safely consumed. In adults over the age of 18, the UL for vitamin C is 2,000 mg, and remains the same for pregnant and lactating women. In children under 1 year old, a UL has not been established, though it is recommended that they receive their vitamin C through their diets and not supplements. From ages 1 to 3, the UL is 400 mg a day and from ages 4 to 8, the UL is 650 mg a day, going up to 1,200 mg a day for ages 9 to 13, and up to 1,000 mg a day from ages 14 to 18. These amounts still apply in the case of pregnancy and lactation.
Vitamin C Sources
Vitamin C is naturally occurring in many fruits and vegetables. Broccoli, spinach and both red and green peppers are vegetables that provide vitamin C. Red berries, kiwi, guava and citrus fruits, like oranges, are fruits that contain vitamin C. Supplements of vitamin C are readily available over the counter, and if you are concerned about meeting your RDA of vitamin C, discuss supplementation with your health care provider.
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