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How Much Vitamin C A Day?

by Ultimate Sup Staff on December 05, 2021

Know how much vitamin C a day for an average person to take the best advantage of this nutrient. 

It seems that we are always recommended to take extra vitamin C. So, what precisely is vitamin C and how much vitamin C a day is required? Is there such a thing as too much? In this article, Ultimate Sup Singapore will reveal everything about vitamin C. 

TL;DR How Much Vitamin C A Day?

Because our bodies cannot produce vitamin C on their own, it is suggested that you consume 75 mg of vitamin C per day for women and 90 mg per day for men from food (or supplements).

How much vitamin C is enough for you to take daily

What Is Vitamin C?

Vitamin C is a water-soluble substance. It is also known as L-ascorbic acid or ascorbic acid. This nutrient performs many important functions in your body. It boosts your immune system, promotes collagen formation and wound healing. Besides, vitamin C works as an antioxidant to protect your cells from free radical damage.

Humans, unlike other animals, cannot produce vitamin C on their own. As a result, to maintain the best health, you must consume enough of it through foods or supplements. 

Why Do We Need Vitamin C?

Vitamin C is necessary for our health and wellness. The vitamin is very beneficial for immune health. It supports the cell function of your immune system. Also, It may be especially beneficial for common diseases.

According to some studies, while regular vitamin C intake won't prevent you from getting a cold, it may help to shorten the duration or intensity of cold symptoms.

According to an analysis of 31 research, eating 1–2 grams of vitamin C daily shortened the duration of colds by 18% in children and 8% in adults.

Furthermore, it is well known that vitamin C aids iron absorption. As a result, people who are iron deficient may benefit from increasing their vitamin C intake.

How Much Vitamin C A Day?

"Vitamin C dissolves in water and isn't kept in the body. So, we need a steady intake to keep our levels up." Says registered dietitian Jillian Greaves. "For women, a daily dosage of 75 mg is recommended. While for men, a daily intake of 90 mg vitamin C is indicated." One kiwi could provide more than half of a papaya's daily need for women, and half a papaya could suffice for men.

Can You Take Too Much Vitamin C?

Now you know how much vitamin C a day that you should take. So, can you take more vitamin C than required? "The tolerated max dosage for people is 2g of vitamin C. Any more than that can cause diarrhea and other GI issues". Greaves explains. She concedes that serious adverse effects from too much ascorbic acid are unusual. But, if you take too much, you may have some discomfort. It's nearly impossible to overdose on vitamin C, but let's not put that to the test.

The main issue with taking more vitamin C than required is that it is wasted. According to Francesco-Maria Serino, MD, PhD, up to 100 mg of vitamin C per day will be absorbed. "As the dose of vitamin C increases above 100 mg per day, the fraction of vitamin C absorbed decreases. When you consume more than 1g of vitamin C per day, only about half of it is absorbed and the rest is excreted by the kidneys." This means that a 500 mg vitamin C dose is essentially flushed down the toilet.

What's The Best Way To Take Vitamin C?

Experts stress that the best way to take vitamin C is through food or supplements. Whole foods include a vitamin and micronutrient complex. If you’re not sure you're getting enough from foods, just try a vitamin C supplement. Vitamin C supplements deliver the exact and premium amount you need daily. Besides, they may actually help prevent illness, whereas a vitamin C deficit appears to make you more susceptible to infection. If you don't know any reliable products, Ultimate Sup recommends California Gold Nutrition Gold Vitamin C

California Gold Nutrition Gold Vitamin C - best vitamin C supplement

California Gold Nutrition Gold Vitamin C contains Gold Standard USP Grade Sodium Ascorbate. That makes it a non-acidic form of Vitamin C. 

This buffered Vitamin C is encapsulated in TapiOcaps vegetarian tapioca capsules to preserve quality and efficacy. These ingredients help to safeguard oxygen-sensitive components like Vitamin C. 

Not to mention its ultimate vitamin C, the product is gluten-free, sugar-free, starch-free, and GMO-free. So, if you need to supplement vitamin C, don't hesitate to grab this amazing item at Ultimate Sup Singapore. There are many attractive promotions waiting for you, as well.

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