Is it okay to take some vitamin C

Healthy individuals do not need to deliberately supplement with vitamin C, and a balanced daily diet can meet their needs. Vitamin C supplementation needs to consider factors such as lack of risk, special population needs, and excessive harm.

1. Lack of risk

Long term insufficient intake of fruits and vegetables, digestive and absorption disorders, or pregnant and lactating individuals may experience vitamin C deficiency, manifested as gum bleeding, slow wound healing, and other symptoms. This group of people can receive short-term supplementation under the guidance of a doctor, but priority should be given to improving their intake by increasing their intake of fresh vegetables and fruits.

2. Special Needs

Smokers, postoperative recovery patients, and high-temperature workers have an increased demand for vitamin C by approximately 30-50 milligrams. It is recommended to supplement this situation by consuming foods rich in vitamin C, such as kiwifruit and broccoli. Foods with a content of over 80 milligrams per 100 grams can effectively fill the gap.

3. Excessive harm

Daily intake of more than 2000 milligrams may cause diarrhea and urinary system stones. Long term high-dose use can interfere with blood glucose test results, and sudden discontinuation may lead to rebound scurvy. Excessive supplementation in patients with renal insufficiency can increase the metabolic burden on the kidneys.

4. Dietary sources

Fresh dates, strawberries, and citrus fruits are rich in vitamin C, and vegetables such as bell peppers and kale are also high-quality sources. It is recommended to choose fresh seasonal ingredients and use quick stir frying or cold mixing methods to reduce cooking losses. A daily intake of 300-500 grams of vegetables and fruits can meet the demand.

5. Principle of Supplementation

The recommended dosage for health care is 100-200 milligrams per day, and therapeutic supplementation should not exceed 500 milligrams per day. Taking vitamin C tablets should avoid fasting periods and be separated from calcium tablets by at least two hours. Individuals with iron overload disease should avoid taking vitamin C with iron rich foods. Maintaining diverse dietary habits is the best way to obtain vitamin C. The recommended daily intake for adults is 100 milligrams of vitamin C, which is equivalent to the amount of one kiwi or half a broccoli. The general population can meet the standard through normal diet without the need for additional supplements. In special circumstances, when using vitamin C supplements, it is recommended to choose multivitamins instead of single preparations, and take them continuously for no more than 3 months. During the supplementation period, pay attention to observing the urination situation. If there is abnormal urine color or gastrointestinal discomfort, stop using it in a timely manner. Pregnant women and gout patients should consult a doctor's opinion before use.