Vitamin C, or ascorbic acid, is a water-soluble substance that supports a multitude of bodily functions. Your body cannot produce its own vitamin C, so you must consume it through food or supplements. You generally need more vitamin C as you age, and adolescents need a bit more of this substance than children.
Dosage for Adolescents
The Food and Nutrition Board of the Institute of Medicine sets recommended dietary allowances for vitamins and minerals. The RDA for vitamin C for male adolescents aged 14 to 18 years is 75 mg. The RDA for vitamin C for female adolescents aged 14 to 18 years is slightly less, at 65 mg.
Purpose
Vitamin C plays a special role in the adolescent's diet. During these development years, adolescents experience changes in body size, composition and hormone levels that increase their daily caloric needs. As caloric needs increase, the body's need for vitamins and minerals increases accordingly. Vitamin C has a specific influence on completing the structure and function of newly formed cells. Adolescence is also a period in which inadequate dietary habits are greater than any other stage, and it is not uncommon for vitamin C to be low in the typical adolescent's diet.
Smoking and Nursing
Smoking, being pregnant and nursing increase vitamin C needs for adolescents. Smoking depletes vitamin C stores in adolescents who may already receive low vitamin C in their diets. Teens who smoke should aim to consume at least an additional 35 mg of vitamin C each day. Pregnant mothers under the age of 18 should try to consume 80 mg of vitamin C each day, while breastfeeding teenage mothers should aim for 115 mg a day to meet the increased nutritional demands of child rearing.
Forms
Both natural and synthetic vitamin C are effective and can help you meet your RDA for this substance. Natural sources of the vitamin also include other vitamins and minerals that interact with vitamin C to maintain tissue and immune system health. Guavas have the most vitamin C content per serving of any natural source, according to the USDA. Other natural sources rich in vitamin C include berries, kiwis, peppers, broccoli, spinach, mango and tomatoes. You'll get the most vitamin C if you eat fruits and vegetables raw or just slightly cooked.
References
- TeensHealth: Vitamin Chart
- Linus Pauling Institute at Oregon State University: Vitamin C
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- USDA: Food Sources of Selected Nutrients; Food Sources of Vitamin C; July 2008
- Healthy Vitamin Choice: Vitamins and Minerals for Teenagers
- Babycenter: Vitamin C in Your Pregnancy Diet
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