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Vitamin C: Dosage, Side Effects, and Where to Find It

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DOSAGE:

Please note that Vitamin C is not stored in the body and needs to be consumed regularly to maintain sufficient levels. Depending on the dosage, 2-3 times a day with meals is the best way to take vitamin C pills. Men over the age of 18 should take 90 mg, while women over the age of 18 should take 75 mg. Before consuming more than 1,000 mg of vitamin C daily or administering vitamin C to a kid, see your doctor. Smokers may require an additional 35 mg of vitamin C daily due to the depletion of vitamin C caused by smoking. People who smoke, are exposed to secondhand smoke, have certain gastrointestinal disorders, certain types of cancer, or have a restricted diet that doesn’t frequently include fruits and vegetables are more prone to suffer from vitamin C insufficiency.

SIDE EFFECTS:

Although high dosages of vitamin C (more than 2,000 mg daily) can have negative side effects such diarrhea, gas, or upset stomach, vitamin C is generally regarded as safe. Headache, nausea, heartburn, and stomach cramps are possible additional side effects. Supplemental vitamin C has a diuretic impact.

The majority of commercial vitamin C is produced from corn. People who are allergic to maize should hunt for alternatives, including sago palm.

Before taking vitamin C, anyone with kidney issues should speak to their doctor.

You should only take dietary supplements under the guidance of a skilled healthcare professional due to the potential interactions with drugs.

WHERE TO LOOK FOR IT:

Numerous fruits and vegetables are high in vitamin C, commonly known as ascorbic acid. […] Because vitamin C is water-soluble, the body may easily absorb it. However, as vitamin C improves iron absorption, its absorption may be even higher when combined with foods high in iron. So it may be advantageous to combine foods high in vitamin C with foods high in iron, such as meat or lentils.

Here are some with their respective Vitamin C content:

Oranges – One medium-sized orange contains about 70 mg of vitamin C.

Strawberries – One cup of halved strawberries provides about 89 mg.

Kiwi – One medium-sized kiwi fruit delivers about 71 mg.

Bell Peppers – One medium-sized red bell pepper boasts a whopping 152 mg.

Broccoli – One-half cup of cooked broccoli provides about 51 mg.

Guava – One raw guava contains over 200 mg, making it one of the highest sources of vitamin C.

Brussels Sprouts – Half a cup of cooked Brussels sprouts contains about 48 mg.

CONCLUSION:

In this piece, we elaborated on the essential regular intake of Vitamin C, given its non-storage nature in the body. We provided dosage guidelines, emphasizing consulting healthcare professionals before exceeding standard doses or administering to children. We also highlighted potential side effects of high dosages and the diuretic impact of supplemental Vitamin C. We brought attention to special considerations for individuals with certain allergies or kidney issues. Lastly, we listed various natural sources rich in Vitamin C, advocating for a balanced diet to meet the vitamin needs, and suggested combining Vitamin C rich foods with iron-rich foods to maximize absorption

KEY References

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