Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that plays a crucial role in maintaining a healthy immune system and promoting collagen production. Unlike most animals, humans cannot produce vitamin C naturally.

Therefore, it is essential to consume enough vitamin C through our diet or supplements to maintain a healthy lifestyle. The recommended daily intake of vitamin C varies depending on various factors such as age, sex, weight, and health conditions.

How much vitamin C should you consume?

The recommended daily intake of vitamin C is different for each individual depending on various factors such as age, sex, weight, and health conditions.

According to the National Institutes of Health (NIH), the daily recommended intake of vitamin C for an adult male is 90mg, while for adult females, it is 75mg. However, experts suggest that the daily intake of vitamin C should be higher for people who smoke, drink alcohol, or experience high levels of stress.

Vitamin C Dosage Chart based on Weight

To determine how much vitamin C is necessary based on your weight, you can use the following chart-.

Weight Group	Dosage
Less than 5 kg	50mg
5 to 10 kg	70mg
10 to 15 kg	100mg
15 to 20 kg	150mg
20 to 30 kg	250mg
30 to 40 kg	300mg
40 to 50 kg	350mg
50 to 60 kg	400mg
60 to 70 kg	450mg
70 to 80 kg	500mg

The Benefits of Vitamin C

Vitamin C is an essential nutrient for our body. It provides numerous benefits, some of which are listed below:.

Boosts Immune System

Vitamin C plays a significant role in boosting the immune system. It helps in fighting against various infection-causing pathogens such as bacteria and viruses.

Promotes Healthy Skin

Consuming enough vitamin C helps in promoting healthy skin by increasing collagen production in the body. Collagen is an essential protein that helps in maintaining skin elasticity, preventing wrinkles, and reducing aging signs.

Reduces Risk of Chronic Diseases

Studies suggest that consuming vitamin C regularly can help in reducing the risk of chronic diseases such as high blood pressure, heart diseases, and certain types of cancers.

Aids in Iron Absorption

Vitamin C plays a crucial role in aiding the absorption of iron from plant-based foods. Consuming foods high in vitamin C such as citrus fruits and green leafy vegetables along with iron-rich foods can help in improving iron absorption.

The Risks of Excessive Vitamin C Intake

While consuming vitamin C is essential for a healthy body, excessive intake can lead to various side effects.

Digestive Problems

Consuming too much vitamin C can cause digestive problems such as diarrhea, nausea, and stomach cramps.

Kidney Stones

Excessive intake of vitamin C can increase the risk of kidney stones in individuals with a history of kidney problems.

Conclusion

Vitamin C is a crucial nutrient for our body that provides numerous benefits, including healthy skin, boosting the immune system, and reducing the risk of chronic diseases.

The daily recommended intake of vitamin C varies based on various factors such as age, sex, weight, and fitness levels. To determine how much vitamin C is necessary based on your weight, you can use the vitamin C dosage chart mentioned above.

While consuming vitamin C is essential, excessive intake can lead to various health issues, including digestive problems and kidney stones.