Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is necessary for normal growth and development. It dissolves easily in water. Leftover amounts of the vitamin leave the body through the urine. So, it is necessary to include this vitamins in your daily diet.
The main function of Vitamin C is:
- Heal wounds and form scar tissue.
- It acts as an antioxidant which prevents damage caused by free radicals.
- Assist for the growth and repair of tissues in all parts of your body.
- Form an important protein used to make skin, tendons, ligaments, and blood vessels.
- Repair and maintain cartilage, bones, and teeth.
Below are the Dietary Reference Intakes for vitamin C according to National Academy Of Sciences:
For infants:
- From birth to 6 months, 40 milligrams/day (mg/day).
- From 7th month to 12 months of age, 50 mg/day
Adequate Intake (AI):
For children:
- From 1 to 3 years of age, 15 mg/day.
- From 4 to 8 years(both males and females) of age, 25 mg/day.
- From 9 to 13 years(both males and females) of age, 45 mg/day.
For teenagers:
- For Girls between 14 to 18 years of age, 65 mg/day.
- For Boys between 14 to 18 years of age, 75 mg/day.
For adults:
- For Men, 19 years and above, 90 mg/day.
- For Women, 19 years and above, 75 mg/day.
- For pregnant females 18 years of age, 80 mg/day.
- For pregnant females 19 years and older, 85 mg/day.
- For lactating females 18 years of age, 115 mg/day.
- For lactating females 19 years and older, 120 mg/day.
Smokers need high amount of Vitamin C because they loss vitamin C. However, The National Academy of Sciences set a Tolerable Upper Intake Level (UL) for vitamin C at 2 grams for adults 19 years or above.
If any one who wants to take more than 1000 mg per day dosage, one should seek the advice of the consultant physician.