Vitamin C Dosage: How Much Should You Take per Day?


Understanding the Basics: Vitamin C is essential for collagen formation, immune support, and antioxidant defense. The recommended daily intake varies based on factors like age, sex, and overall health.

Daily Recommended Allowance: The general guideline suggests 90mg for men and 75mg for women. However, smokers, pregnant women, and individuals under stress may require higher doses.

Boosting Immunity: To enhance immune function, consider higher doses during periods of illness or stress, ranging from 200-1000mg per day.

Collagen Production: If aiming for optimal skin health, doses between 1000-2000mg daily may support collagen synthesis, aiding in a youthful complexion.

Exercise and Vitamin C: Physical activity increases the body's need for vitamin C. Athletes may benefit from 200mg to 1000mg extra to support recovery and reduce oxidative stress.

Upper Limit Caution: While vitamin C is water-soluble, excessive doses can lead to digestive issues. The upper limit is around 2000mg per day for adults.

Consider Dietary Sources: It's beneficial to obtain vitamin C from whole foods. Citrus fruits, strawberries, kiwi, and bell peppers are excellent natural sources.

Supplements vs. Whole Foods: While supplements can be useful, prioritize a balanced diet. Whole foods provide additional nutrients and fiber, contributing to overall health.