From the Guidelines
The recommended daily intake of vitamin C (ascorbic acid) for adults is 75-90 mg per day, with women needing 75 mg and men requiring 90 mg, as supported by the most recent and highest quality study 1.
Key Points
- The recommended daily intake of vitamin C varies by region, but the most recent study suggests 75-90 mg per day for adults 1.
- Smokers may require an additional 35 mg daily due to increased oxidative stress.
- Pregnant women need 85 mg daily, while breastfeeding women require 120 mg.
- Vitamin C is essential for collagen production, immune function, wound healing, and acts as an antioxidant protecting cells from damage.
- Good food sources include citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes.
- The upper limit for vitamin C intake is 2,000 mg daily; exceeding this may cause digestive discomfort including diarrhea and nausea, as noted in the study 1.
Important Considerations
- Vitamin C supplements may be necessary for those with limited access to fresh produce, smokers, or individuals with certain medical conditions.
- Patients with haemochromatosis should avoid supplemental vitamin C, especially when they are iron overloaded and during the induction phase, and limit the dosage to 500 mg daily, as recommended in the study 1.
- Dietary modifications, such as limiting meat consumption and avoiding iron and vitamin C supplementation, can help reduce iron accumulation and prevent or limit organ damage and disease complications in patients with haemochromatosis 1.
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 Supplement Facts Serving Size: 1 Tablet Amount per Tablet% Daily Value Vitamin C (Ascorbic Acid USP)500 mg833%
The recommended daily intake of ascorbic acid (Vitamin C) is 500 mg (1 tablet) daily for adults and children 12 years and over, as directed by a doctor 2. For children under 12 years of age, it is recommended to consult a doctor 2. The daily value for Vitamin C (Ascorbic Acid USP) is 833% per 500 mg tablet 2. Key points:
- Adults and children 12 years and over: 500 mg daily
- Children under 12 years: consult a doctor
- Daily value: 833% per 500 mg tablet
From the Research
Recommended Daily Intake of Ascorbic Acid
The recommended daily intake of ascorbic acid, also known as vitamin C, varies depending on factors such as age, sex, and overall health. According to the studies, the daily recommended intake is at least 100-200 mg/day to optimize cell and tissue levels and prevent infections 3.
Uses of Ascorbic Acid
Ascorbic acid has several important functions in the body, including:
- Bone formation, wound healing, connective tissue growth, and maintenance of healthy gum tissue 4
- Antioxidant properties to shield the body from free radical damage 4, 5
- Immune system support and stimulation 5, 3
- Regulation of gene expression and interaction with important transcription factors 5
- Treatment and prevention of various diseases, such as scurvy, common cold, iron deficiency anemia, and cancer 4, 6
Health Benefits of Ascorbic Acid
Ascorbic acid has been shown to have numerous health benefits, including:
- Improving immunity and reducing the severity of allergies 4
- Aiding in the management of infectious disorders and chronic inflammation diseases 4, 5
- Protecting against oxidative stress and cell damage 6, 3
- Supporting epithelial barrier function and promoting the oxidant scavenging activity of the skin 3
Important Considerations
It is essential to note that while ascorbic acid is essential for human health, high doses may not be necessary or beneficial for everyone. In fact, some studies suggest that megadose therapy with ascorbic acid may be injurious in some cases 7. Therefore, it is crucial to follow recommended dietary allowances and consult with a healthcare professional before taking high doses of ascorbic acid.