Vitamin C is an essential vitamin for your health, no matter your age because it aids in tissue growth, iron absorption and collagen formation. However, the required dosage varies depending on age and gender. Vitamin C is found in many different food sources, allowing most people to easily get enough of the nutrient. However, a deficiency can lead to anemia, decreased immunity and other health risks.
Vitamin C Benefits
Besides aiding in collagen production and immune system support, vitamin C may also play a role in protecting your body from heart disease, high blood pressure, osteoarthritis, preeclampsia during pregnancy and dental disorders, reports the University of Maryland Medical Center. Vitamin C can also shorten the time it takes for wounds to heal.
Dosages
Vitamin C dosages are different for infants, children and adults. Infants should get 40 mg a day and babies between seven months and a year old should get 50 mg. Toddlers between one and three years need 15 mg and kids between four and eight years should have 25 mg a day. Children between ages nine and 13 need 35 mg a day. Teen girls between the ages of 13 and 18 should consume 65 mg and teen boys should get 75 mg a day. Men require 90 mg and women require 75 mg a day.
Food Sources
Vitamin C is found in many different foods. Strawberries, papaya, cantaloupe, watermelon, berries, citrus fruits and juices all contain vitamin C. Vegetable sources include tomatoes, broccoli and leafy greens. The best way to get the recommended daily dosage of vitamin C is through a balanced diet abundant in fruits and vegetables.
Considerations
Vitamin C toxicity can occur but it is very rare, according to Medline Plus. Your body can't store vitamin C, so overdosing on it is not common. However, consuming more than 2,000 mg a day is not recommended. Consuming high doses can lead to an upset stomach and diarrhea. Consuming too little vitamin C can lead to dry hair, bleeding gums, dry skin and a decreased ability to fight off diseases.
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