Vitamin C, or ascorbic acid, is an essential nutrient that is essential for bodily development and maintenance. Often confused with citric acid, vitamin C appears prevalently among fruits and vegetables. Vitamin C also acts as an antioxidant, reducing damage resulting from chemical interactions inherent in metabolism and other bodily processes as well as infections. Accordingly, vitamin C is a common supplement during illness. In addition, it's a necessary macronutrient.
Normal Dosages
Vitamin C is a macronutrient, which means that the body requires it in relatively large amounts daily. This amount increases with age: during their first 6 months, children should have 40 mg per day; from seven to 12 months, children should have 50 mg; from one to three years, 15 mg; from four to eight years, 25 mg; from ages nine to 13, 45 mg; from ages 14 to 18, 65 to 75 mg; and adults over 18 should have 75 to 90 mg per day. Men require slightly more vitamin C than women.
Special Dosages
Some people require more vitamin C per day than others, based on lifestyle and health condition. For example, the Linus Pauling Institute recommends at least 120 mg per day for nursing women and those who smoke. During infections, vitamin C supplementation that far exceeds the daily recommended dosage is common and advisable, as vitamin C can help maintain efficacy in immunological response. Moreover, vitamin C is a primary component in repairing tissues, increasing its benefit during illness and injury. Visit your doctor or a dietician to determine the best daily vitamin C dosage for you.
Toxicity and Upper Limit
Vitamin C is water soluble, which means that it dissolves in water. Accordingly, vitamin C filters from the blood through the renal system and passes with urine. This is why the body requires more vitamin C daily. It's also why vitamin C toxicity is rare, although possible. Dosages in excess of 2,000 mg in a day can cause gastrointestinal disturbances like diarrhea and stomach upset. Other potential issues related to excess consumption of the vitamin include kidney stones and increased oxidative stress, but there is little evidence that confirms these possibilities.
Lower Limit and Deficiency
A deficiency in vitamin C is markedly more serious than an overabundance. Consistently consuming less than the daily recommended dose can cause symptoms such as gingivitis, bruising, skin damage, weakened tooth enamel, hair damage, joint inflammation, anemia, decreased healing rate, decreased immunity and slowed metabolism. A severe form of vitamin C deficiency is called scurvy, which results in similar symptoms to greater degrees, like losing teeth and hair or arthritis.
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