Do we need to take vitamin C every day

Vitamin C does not need to be consumed daily, and healthy individuals can meet their daily needs through a balanced diet. The main ways to supplement vitamin C are determined by factors such as dietary intake, short-term supplementation, special population needs, excessive risk, and individual differences.

1. Dietary intake

Fresh vegetables and fruits are the main sources of vitamin C, such as broccoli, kiwifruit, citrus, etc. The recommended daily intake for adults is 100 milligrams, which is equivalent to half a kiwi fruit or a cup of strawberries. A balanced diet usually does not require additional supplementation, as prolonged high-temperature cooking or improper storage may lead to the loss of vitamin C in food.

2. Short term supplementation

During a cold or when the immune system is weakened, vitamin C intake can be increased in the short term, not exceeding 200 milligrams per day. People who smoke, drink excessively, or experience high levels of stress may have an increased demand for vitamin C, but continuous supplementation is recommended to be controlled within two weeks. Short term high-dose supplementation should not exceed the daily limit of 1000 milligrams.

3. Special population needs

Pregnant and lactating women, as well as postoperative recovery patients, may require daily supplementation. It is recommended to adjust the dosage under the guidance of a doctor. Patients with digestive and absorptive dysfunction, such as those with chronic gastritis, can be supplemented with sustained-release vitamin C supplements. Long term use of aspirin and other medications should pay attention to increased consumption of vitamin C.

4. Excessive risk

Long term daily intake of over 1000 milligrams may cause adverse reactions such as diarrhea and urinary system stones. Liposome vitamin C and other new supplements have high absorption rates, so it is even more important to pay attention to dosage control. Excessive supplementation in children may affect the absorption balance of minerals such as copper and zinc.

5. Individual Differences

Genetic testing has found that some populations have lower absorption and utilization rates of vitamin C, and periodic supplementation may be considered. Athletes or high-temperature workers may increase their intake as appropriate due to sweat loss. People with allergies should avoid supplements containing gluten or artificial colors.

It is recommended to prioritize obtaining vitamin C through diet, with a daily intake of 300-500 grams of fresh vegetables and 200-350 grams of fruits. When choosing supplements, pay attention to the ingredient list to avoid taking them together with antacids that may affect absorption. Special populations should consult a nutritionist or undergo regular testing of serum vitamin C levels before supplementing. Store vitamin C supplements away from light and moisture, and consume them as soon as possible after opening.