Vitamin C: everybody knows we need it, but not everyone agrees about the best dosage. If you spend time researching vitamin C dosage on the internet, you’ll come across some conflicting claims. Some people advocate for small daily doses, while others tout the potential benefits of larger occasional doses. Opinions vary, but fortunately this is an issue well studied by science. Here are some of the ways to determine how much vitamin C may be right for you.
How Little is Too Little?
You’ve likely heard of some of the negative results of vitamin C deficiency. Vitamin C deficiency seems linked to challenges related to how the body regenerates cells. These issues were most often seen before the 20th century, but they are periodically seen in the developing world and in refugee populations. Fortunately, issues that result from lack of vitamin C are easy to avoid for the majority of people on Earth.
The Linus Pauling Institute at Oregon State University identifies the Recommended Daily Allowance (RDA) of vitamin C as 40 milligrams for infants, all the way up to 90 milligrams for adults. Different RDAs are identified for men and women of various ages. It’s important to note that the same research recommends a higher RDA for pregnant women and for tobacco smokers. Regularly ingesting a vitamin C dosage that’s less than these RDAs may contribute to vitamin C deficiency, especially after weeks and months of inadequate dosage.
How Much is Too Much?
In the case of vitamin C dosage, there can be too much of a good thing. While vitamin C is generally regarded as harmless, research suggests that daily doses above 300 mg could be associated with certain bodily difficulties. As is so often the case, moderation is key. You should be able to get the perfect vitamin C dosage “without breaking a sweat”, so don’t “megadose“ vitamin C unless you have been professionally advised or you otherwise have reason to believe that this course of action might be beneficial.
Many people who take “too much” vitamin C every day do so after subscribing to one or more “vitamin C myths”. These myths often claim that vitamin C has almost magical powers as a cure-all tonic. According to science, this does not appear to be the case. However, this in no way discounts the actual potential benefits already described. Do some reading and find out what vitamin C does, as well as what it does not do. This way, you’ll be able to better choose a regimen that’s just right for you.
Fortunately, vitamin C is widely available in fruits and vegetables, in supplies that your body can handle. If you don’t get enough of these natural foods for whatever reason, vitamin C supplements are widely available. Research suggests that these supplemental sources of vitamin C are absorbed by the body just as efficiently as from sources like fruits and vegetables. Conveniently, these supplements are often dosed at the perfect level that an adult would need. However you choose to do it, make sure you get your vitamin C.
While too much vitamin C may be unlikely to contribute to unfortunate effects, the perfect amount seems to be a facet in general well-being. With so many accessible sources of vitamin C, you may already be getting the dose you need without even thinking about it. If not, read up on the ideas above, and you’ll be able to find a dose that seems to work for you. Verify with a physician if you like, but nothing is more important than getting your daily dose of wholesome vitamin C.