What is vitamin C?
Vitamin C is a water-soluble vitamin that cannot be produced by our bodies. It is essential to obtain this vitamin through dietary intake and health supplements.
What are the sources of Vitamin C?
- Vitamin C is present in a variety of fruits and vegetables, including oranges, pineapples, plums, strawberries, guavas, lemons, and tomatoes.
- If one does not consume an adequate amount of fruits and vegetables, vitamin C supplements are available in various forms such as tablets, effervescent tablets, or injectable forms.
The benefits of Vitamin C
Well-being and health
- Strengthens and boosts the effectiveness of the body’s immune system.
- Enhances the ability to control cholesterol levels in the body.
Beauty and aesthetics:
- Enhances skin clarity and radiance.
- Promotes collagen rejuvenation.
- Increases skin moisture and hydration.
- Tightens pores and promotes a smooth complexion.
- Diminishes the visibility of dark spots and redness.
What is the recommended daily intake of Vitamin C?
The recommended amount depends on gender and age.
Here are the suggested intakes for individuals aged 19 and above:
- For males: 90 milligrams per day.
- For females: 75 milligrams per day.
- For pregnant and lactating women: It is recommended to increase the intake to 85 milligrams and 120 milligrams per day, respectively.
*Please note that the optimal Vitamin C intake varies for each individual, but it is advised not to exceed 2,000 milligrams per day
What are the consequences of consuming an excessive amount of Vitamin C?
According to studies (citing information from hsph.harvard.edu), if you surpass a daily intake of 1,000 milligrams of Vitamin C, the absorption of Vitamin C decreases to less than 50%. The excess amount is then excreted through urine. On average, it is advisable not to exceed 2,000 milligrams per day, as consuming significantly higher amounts can potentially result in side effects such as stomach pain, diarrhea, or bloating.