How much vitamin C should a person consume every day

Adults are recommended to consume 100 milligrams of vitamin C per day, and pregnant and lactating women can increase it appropriately to 130 milligrams. The daily requirement of vitamin C is mainly influenced by factors such as age, physiological status, recovery period, smoking, etc.

1. Age factor

Children have a higher demand for vitamin C during their growth and development period. Children aged 1-3 need 15 milligrams per day, 4-8 years old need 25 milligrams, and 9-13 years old need 45 milligrams. During adolescence, bone and tooth development accelerates, with males aged 14-18 requiring 75 milligrams and females requiring 65 milligrams. Middle aged and elderly people may increase their intake to within 200 milligrams due to decreased absorption function.

2. Physiological Status

Pregnant women need additional vitamin C to support fetal development, and it is recommended to increase it by 10 milligrams per day. Breastfeeding women consume 30-50 milligrams more nutrients due to milk secretion than ordinary adults. Athletes or heavy laborers can increase their intake to 200-400 milligrams in divided doses due to their high metabolism.

3. Disease Recovery

Postoperative wound healing requires a large amount of collagen synthesis, and it is recommended to increase it to 200-500 milligrams in the short term. During the period of infectious diseases, the active consumption of vitamin C by the immune system can temporarily rise to less than 1000 mg. When patients with iron deficiency anemia supplement with iron supplements, it is necessary to simultaneously increase vitamin C to promote absorption.

4. Smoking Effects

Smokers have higher levels of free radicals in their bodies, and each cigarette destroys about 35 milligrams of vitamin C. For those who smoke more than 10 cigarettes per day, it is recommended to supplement an additional 35 milligrams or more. People who are exposed to secondhand smoke for a long time should also increase their intake by 20-30 milligrams compared to ordinary adults.

5. Special diet

Strict vegetarians may lack animal derived iron sources and need to increase plant iron absorption through vitamin C. The ketogenic diet population is limited in fruit intake and it is recommended to obtain it through nutritional supplements. If patients with digestive system diseases have absorption disorders, slow-release vitamin C preparations can be taken in divided doses. Fresh vegetables and fruits are the best sources of vitamin C. 100 grams of kiwifruit contains 62 milligrams, 100 grams of broccoli contains 89 milligrams, and 100 grams of strawberries contain 58 milligrams. It is recommended to obtain through a diversified diet to avoid long-term dependence on supplements. High temperature cooking can damage vitamin C, so it is recommended to use cold dishes or quick stir fry. Vitamin C is a water-soluble vitamin, and excessive amounts can be excreted in urine. However, a single intake of more than 1000 milligrams may cause discomfort such as diarrhea. Patients with chronic kidney disease need to strictly control their intake to avoid exacerbating the metabolic burden on the kidneys. Regular monitoring of serum vitamin C levels can provide more accurate guidance for personalized supplementation plans.