How many tablets of vitamin c do you take a day? Notes when drinking
In addition to supplementing vitamin C for the body through daily foods, today many people are interested in supplementing this vitamin orally because of its convenience. So is taking vitamin C good? How many tablets of vitamin C a day is enough? All of the above questions will be answered by Solife in the article below.
1. Is taking vitamin C good?
Vitamin C supports the production of proteins to fight pathogens, in addition, vitamin C is also an antioxidant, protecting immune cells against the damage of free radicals during the disease process. Therefore, vitamin C makes the immune system stronger, thereby enhancing the body’s resistance. When the body lacks vitamin C, the risk of infections is higher, especially respiratory infections.
The human body is not able to synthesize this vitamin on its own, but must be obtained through foods such as green vegetables, fruits such as citrus. However, in the natural environment, very little vitamin C can be synthesized because they are easily soluble in water and easily oxidized. Therefore, taking vitamin C supplements properly every day will help get enough vitamin C needed for the body.
2. How many tablets of vitamin C should be taken a day?
2.1 For adult
Adequate vitamin C supplementation not only helps the adult body to have a good immune system to fight diseases, but also helps to strengthen teeth, make skin beautiful and healthy ..
According to the recommendations from the US National Institutes of Health (NIH), the amount of vitamin C / day for adults is as follows:
- Adult Men: The recommended dose of vitamin C is 90mg.
- Adult women: The recommended dose of vitamin C is 75mg.
2.2 For young children
Children who are fully supplemented with vitamin C will have good resistance to disease, prevent gum swelling, bleeding gums, anemia …
According to the NIH, the recommended daily dose of vitamin C for this age group is as follows:
- Infants up to 6 months of age: The recommended dose of vitamin C is 40mg.
- Children 7-12 months: The recommended dose of vitamin C is 50mg.
- Children 1-3 years old: The recommended dose of vitamin C is 15mg.
- Children 4-8 years old: The recommended dose of vitamin C is 25mg.
- Children 9-13 years old: The recommended dose of vitamin C is 45mg.
- Male adolescents 14-18 years: The recommended dose of vitamin C is 75mg.
- Female adolescents 14-18 years: The recommended dose of vitamin C is 65mg.
2.3 For pregnant or lactating women
Pregnancy and lactation are sensitive periods, so mothers need to be careful in eating and living daily. Therefore, when you intend to use any type of supplement, including vitamin C, you should consult a specialist.
The NIH-recommended doses of vitamin C for this group of women are as follows:
- For pregnant women: The recommended intake for pregnant adult women (age 19 and older) is 115mg/day.
- Breastfeeding women: Among the subjects using vitamin C, the group of nursing women has the greatest need. The recommended intake for adult lactating women is 120mg/day.
Read more: Does taking vitamin c whiten skin? How to drink effectively
3. Notes when taking vitamin C cannot be ignored
Do not abuse vitamin C
Vitamin C in the small intestine is absorbed very quickly, when saturated, the excess will be excreted in the urine very quickly.
Although the toxicity of this vitamin is very low, taking too much can cause side effects such as dizziness, vomiting, and pain in people with stomach ulcers. Breastfeeding babies that take a lot of vitamin C will cause diseases such as lethargy, digestive disorders, acne, urticaria, etc. Pregnant women who use a lot are at risk of hemolytic disease.
Consider vitamin C-intolerant foods.
In some types of animal liver such as pig liver, beef liver, goat liver, … contain a lot of copper. However, vitamin C is easily oxidized when it encounters metal ions, especially copper metal ions. This means that if you take vitamin C and eat animal liver at the same time, vitamin C will lose its inherent biological functions.
In addition, milk is also a food that should not be taken with vitamin C. Most milk today contains vitamin B2, while vitamin C will be oxidized by this vitamin. At that time, both vitamin B2 and vitamin C no longer have any effect on the body. At that time, both vitamin B2 and vitamin C no longer have any effect on the body.
Read more: What should not be taken with vitamin C?
Choose when to take vitamin C
Vitamin C should be taken 30 minutes before eating or 2 hours after eating. Vitamin C is a group of water-soluble vitamins that are easily absorbed by the body. The body will absorb a sufficient amount needed and excrete the excess through urine.