How Much Vitamin C Is Enough?

The news recently has been full of reports about antioxidants and their benefits in combating aging. One antioxidant, vitamin C, got a lot of attention in the 70s and 80s due to the research done by Dr. Linus Pauling. Although some of his work was the focus of some controversy, there is no question about the importance of getting enough vitamin C.

Taking vitamin supplements is a good way of making sure that you get enough essential vitamins and minerals in your diet but can sometimes be too much of a good thing. The upper recommended daily dosage of vitamin C is 2000 mg per day for adults. Some common side effects of too much vitamin C are nausea, diarrhea, heartburn and headaches.

The link between diseases like scurvy and vitamin C consumption was first diagnosed in the 19th century. Sailors on long voyages were particularly susceptible because they ate a diet of foods that could be stored for long periods. Rarely found today, the disease was eliminated after they began to include stores of lime juice on sailing ships.

Even though scurvy has become rare, not enough vitamin C in your diet can still lead to other not so serious side effects like anemia and frequent infections.

So, how much vitamin C is the right amount? In a 1999 study done by the NIH, it was recommended that the dietary allowance (RDA) of vitamin C for an adult should be 100 to 200 mg each day. This is about twice the amount that was previously thought to be optimal. Add an additional 35 mg if you are a smoker.

Fruits and vegetables are the best way to get the RDA of vitamin C. Tomatoes and red peppers are excellent sources as well as oranges, strawberries and kiwis. The NIH recommends 5 servings of fruit and vegetables per day to get vitamin C as well as a multitude of other essential vitamins.

Because of the complex interactions of vitamins and your body, health experts recommend that you should try to eat fruits and vegetables instead of vitamin supplements alone to get your daily intake of vitamin C. Consuming uncooked and fresh vegetables will ensure that you're getting the vitamins and minerals you need and you'll avoid destroying vitamins through the cooking process or storage.