Learn about Vitamin C in this article
But remember that a healthy and balanced diet naturally provides the body's needs.
What is Vitamin C?
Vitamin C is an antioxidant vitamin that the body needs to maintain its health. Its functions include:
- Enhancing skin and bone health.
- Improving iron absorption from foods.
- Assisting with collagen production and wound healing.
- Protecting the body from diseases by boosting the immune system. For more details, here’s your first line of defense guide.
What are the sources of Vitamin C?
It is naturally present in some foods, added to certain food products, and available as a dietary supplement. However, you usually get your daily Vitamin C needs from food, such as:
– Fruits like oranges, grapefruits, lemons, kiwis, black grapes, strawberries, and guavas. For more details, here's your guide to vitamins in nature.
– Vegetables like broccoli, cauliflower, cabbage, kale, tomatoes, and all types of bell peppers.
What is the recommended limit for Vitamin C usage?
Recommended intake:
| Age Range | Men's Usage Limit | Women's Usage Limit |
|---|---|---|
| 0 to 6 months | 40 mg | 40 mg |
| 7 to 12 months | 50 mg | 50 mg |
| 1 to 3 years | 15 mg | 15 mg |
| 4 to 8 years | 25 mg | 25 mg |
| 9 to 13 years | 45 mg | 45 mg |
| 14 to 18 years | 75 mg | 65 mg |
| 19+ years | 90 mg | 75 mg |
| Smokers | Smokers require 35 mg/day more Vitamin C than non-smokers. | Smokers require 35 mg/day more Vitamin C than non-smokers. |
| Pregnant | – From 14 to 18: 80mg
– From 19+: 85 mg |
|
| Breastfeeding | – From 14 to 18: 115 mg
– From 19+: 120 mg |
What are the symptoms of Vitamin C deficiency?
- Feeling tired and fatigued.
- Nausea and loss of appetite.
- Delayed wound healing.
- Weak skin.
- Mouth sores and gum wounds.
Vitamin C deficiency may lead to Vitamin C deficiency disease or scurvy, a disease caused by a severe lack of Vitamin C in your diet. It causes general weakness, anemia, gum disease, and skin bleeding. Bone and blood vessel diseases, in severe cases, may lead to death, God forbid.
What are the effects of excessive Vitamin C consumption?
Excessive consumption of Vitamin C can cause various symptoms such as:
- Nausea
- Abdominal cramps
- Headaches and fatigue
- Kidney stones
- Diarrhea
- High doses of Vitamin C can affect iron absorption in the body.
Frequently Asked Questions:
I am a healthy person who doesn’t use any vitamins or dietary supplements. Is it possible to have a severe deficiency of this vitamin?
Usually, a severe deficiency leading to health problems does not occur in healthy individuals following a moderate diet.
Are there specific health conditions that require regular vitamin checks?
It is generally advised for those who have undergone gastric banding or bypass surgery to consult a doctor for regular follow-ups to determine if there is a general vitamin deficiency.
I am a healthy individual using vitamins and dietary supplements. Is it possible to experience extreme excess or toxicity?
Using dietary supplements or vitamins without a health reason or need is not advisable due to the presence of these nutrients in food sources. Long-term use may cause health issues.
