How To Take Vitamin C?

 How To Take Vitamin C?

Supplements are another way to meet your vitamin C requirements. They are available in various forms, including capsules, powders, gummies, chewables, and liquids.

You can take vitamin C at any time of the day, but spreading the doses or taking it with food may help minimize gastrointestinal side effects due to its high acidity.

Dosage

The recommended dietary allowances (RDAs) for vitamin C vary based on age, sex, pregnancy or lactation status, and smoking status. The RDAs for vitamin C from food sources are:

• 0-6 months: 40 mg
• 7-12 months: 50 mg
• 1-3 years: 15 mg
• 4-8 years: 25 mg
• 9-13 years: 45 mg
• 14-18 years:
  • 75 mg for males
  • 65 mg for females
  • 80 mg if pregnant
  • 115 mg if lactating
• 19+ years:
  • 90 mg for males
  • 75 mg for females
  • 85 mg if pregnant
  • 120 mg if lactating

Studies have shown that when you consume 30-180 mg per day, 70-90% is absorbed. However, when the intake exceeds 1g per day, less than 50% is absorbed.

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