Vitamin C bolsters your immune system by encouraging the formation of the white blood cells that fight off bacteria and viruses. A diet rich in vitamin C may also protect against certain cancers, build your collagen to stave off osteoarthritis and help your skin repair itself from injury. The amount you should get every day depends on your gender, age and your special circumstances.
Basic Amounts
Getting sufficient vitamin C may help your immune system fight off minor illnesses like the common cold, as well as more serious ailments such as heart disease and some forms of cancer, according to the University of Maryland Medical Center. The recommended daily value of vitamin C from food and supplements depends on your age. Toddlers should get 15 mg of vitamin C daily. Children ages 4 to 8 should get 25 mg, and those 9 to 13 should get 45 mg. Teen girls should get 65 mg of vitamin C each day. The daily value for teen boys and women is 75 mg. Men need 90 mg, and breastfeeding women need 120 mg. Depending on age and gender, smokers should add 35 mg to their daily vitamin C regimen, according to the University of Maryland Medical Center.
Recommended Immunity Dosage
Those at risk of developing certain health problems may choose to boost their intake of vitamin C beyond the standard recommendation, according to the University of Maryland Medical Center. For greater immunity, the medical center suggests taking as much as 1,000 mg a day. If you take supplements, split the 1,000 mg into two or four smaller doses and take them at intervals during the day. Ask your doctor if she approves of the additional vitamin C before you start taking it.
Maximum Amounts
Few serious health problems are associated with taking large amounts of vitamin C, but it's wise not exceed upper intake limits, according to the Linus Pauling Institute. Laboratory testing suggests that excessive amounts of vitamin C may cause birth defects, kidney stones and dangerously high levels of iron. The suggested UL for toddlers is 400 mg. For children 4 to 8, it's 650 mg, and for children 9 to 13, it's 1,200 mg. Teens should not take more than 1,800 mg, and the UL for adults in 2,000 mg.
Food and Vitamin C
According to the American Cancer Society, there's a strong argument for getting your vitamin C from food rather than supplements -- in terms of boosted immunity. Foods rich in vitamin C include oranges, orange juice, strawberries, red bell peppers and grapefruit juice. Broccoli and grapefruit also provide vitamin C.
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