How much Vitamin C (Ascorbic Acid) should I take daily?
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Summary
7 papers analyzed
These studies suggest that the optimal daily intake of vitamin C for adults varies widely, ranging from 100 to 4000 mg, depending on individual health conditions, stress levels, and specific health outcomes like cholesterol management and pregnancy health.
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Introduction
Vitamin C, also known as ascorbic acid, is an essential nutrient for human health, with a range of recommended daily allowances (RDAs) that vary according to different health guidelines and research findings.
Key Insights from Research Papers
- The U.S. Food and Nutrition Board has set the RDA for vitamin C at 45 mg/day for adults, which is sufficient to prevent scurvy, but much less than the optimum intake for overall health, which could be between 250 mg/day and 5000 mg/day.
- Optimum intake of vitamin C should ensure maximum body pool and steady-state levels in tissues, which is likely between 100 mg/day and 200 mg/day for healthy adults, and may exceed 200 mg/day during stress conditions.
- A daily intake of 100 mg of ascorbic acid can play a significant role in reducing urinary infections during pregnancy, suggesting additional vitamin C intake may be beneficial for pregnant women.
- Recent pharmacokinetic studies suggest that the RDA for vitamin C should be increased to 200 mg/day to meet individual health requirements and maintain tissue saturation.
- For a healthy elderly population, intakes needed to maintain a plasma ascorbic acid level of 1.0 mg/dl would be 75 mg/day for women and 150 mg/day for men, indicating a potential need for gender-specific RDAs.
- The optimum daily intake of vitamin C for an adult with an energy requirement of 2500 kcal/day is estimated to be about 2.3 g or more, based on evolutionary considerations.
- The actual vitamin C content in the French diet is estimated to be between 56 mg/day and 91 mg/day, which is below the suggested RDA of 100 mg/day for healthy non-smoking adults.
Conclusion
The research suggests a wide range of recommended daily intakes for vitamin C, from the minimum required to prevent scurvy to higher amounts for optimal health. While the U.S. RDA is set at 45 mg/day, evidence points to potential benefits of higher intakes, with some studies recommending 100-200 mg/day for healthy adults and even higher doses for specific populations or under stress conditions. Pregnant women and the elderly may have different requirements, and there is a suggestion that intakes as high as 2.3 g/day could be optimal based on evolutionary perspectives. Overall, the optimal daily intake of vitamin C may vary significantly depending on individual health needs, lifestyle factors, and physiological stress.
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