From the Guidelines
The recommended daily dose of vitamin C for adults is 60-220 mg per day, depending on the health perspective and organization, with the most recent guidelines suggesting 60 mg/d as a sufficient amount to prevent scurvy 1. When considering the optimal dose and frequency of vitamin C supplementation, it's essential to take into account the individual's health status, dietary habits, and lifestyle.
- The current recommended daily intake of vitamin C varies widely depending on the organization and health perspective, ranging from 40 to 220 mg per day 1.
- For optimal health, some authorities recommend partly saturating immune cells with vitamin C, whilst limiting its urinary excretion, which may require higher doses 1.
- However, the Food and Nutrition Board of the United States National Academy of Sciences recommends 60 mg/d as a sufficient amount to prevent scurvy, which is a widely accepted benchmark 1.
- To maximize absorption, it's best to take vitamin C in divided doses throughout the day, as the body can only absorb a limited amount at a time.
- Food sources like citrus fruits, bell peppers, and broccoli provide natural vitamin C along with other beneficial nutrients, and taking vitamin C with meals can reduce potential stomach upset.
- Higher doses may be temporarily beneficial during illness, but should not be maintained long-term without medical supervision as they can cause digestive discomfort, diarrhea, or kidney stones in susceptible individuals.
From the FDA Drug Label
Directions Adults and Children 12 years and over: 500 mg (1 tablet) daily or as directed by your doctor Children under 12 years of age: Consult your doctor The recommended dose of vitamin C is 500 mg and the recommended frequency is daily for adults and children 12 years and over, as directed by a doctor 2.
- For children under 12 years, the label advises to consult a doctor for dosage instructions 2.
From the Research
Vitamin C Dosage and Frequency
- The required daily intake for vitamin C is ~60 mg, which can be found in one medium-sized orange 3
- The current US recommended daily allowance (RDA) for ascorbic acid ranges between 100-120 mg/per day for adults 4
- High doses of vitamin C, up to 500 mg daily, have been used to treat scurvy, a disease caused by vitamin C deficiency 3
- Some studies suggest that high doses of vitamin C, above 1000 mg/day, may be associated with an increased risk of kidney stones in men, but not in women 5
- Vitamin C has been shown to be a non-toxic and non-rate-limited antioxidant free radical scavenger, and high doses may be necessary to quench unwanted free radicals and oxidants 6
Administration and Efficacy
- Vitamin C should be administered without hesitation in suspected cases of scurvy 3
- Rapid clinical improvement with the resolution of skin lesions and joint contractures has been observed after the introduction of vitamin C in patients with scurvy 3
- Vitamin C deficiency may be responsible for severe anemia, and supplementation may help alleviate this condition 3
- The efficacy of vitamin C in preventing and treating various diseases, including cancer, is still a topic of debate and controversy 4