Vitamin C dosage calculator
The values are based on U.S. governments Office of Dietary Supplements . For infants under the age 1, the values only represent adequate intake. Males and females are advised to take the same amount of vitamin C until the age of 13, after which males have a slightly higher need for this vitamin. Smoking lowers the amount of vitamin C in your body so you’re advised to take an extra 35mg/day. Nursing and pregnancy are also factors effecting how much vitamin C you need.
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component.
Fruits and vegetables are the best sources of vitamin C . Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.