How Much Vitamin C Does One Person Need Daily?

Vitamin C comes from food, especially citrus, and/or supplements.

Vitamin C is an antioxidant. According to "Healing With Vitamins," vitamin C is used protect areas of the body from cancer, for heart health, to help with stroke prevention and it may help delay or prevent cataract formation in the eyes. "Healing With Vitamins" also states that all types of vitamin C supplements are equal, no matter the cost. But the "Encyclopedia of Nutritional Supplements" suggests getting this vitamin through foods that are naturally rich in it.

Infants

Even babies need vitamin C in their diets.

Infants under 6 months old need 30 milligrams of vitamin C daily, according to the "Encyclopedia of Nutritional Supplements." The book also reports that infants 6 to 12 months old need 35 milligrams each day. Vitamin C is vital in the production of collagen, which holds the body together. This is why vitamin C is not only important in adults, but also in infants and children so that they can grow up healthy.

Children

Growing children need vitamin C to help build collagen.

Children 1 to 3 years old need 40 milligrams of vitamin C daily. Those 4 to 10 need 45 milligrams, while 11- to 14-year-olds need 50 milligrams. The amount increases as people get older because their systems demand more, according to "Healing With Vitamins."

Adults

Pregnant and breastfeeding women need more vitamin C than other adults.

On the vitamin scale teens 15 years and older are considered adults and need 60 milligrams of vitamin C every day. This is the same amount that adults, both male and female, need. Pregnant women need 70 milligrams, while lactating mothers should be getting 95 milligrams.

Sources

Oranges are a great source of vitamin C.

Instead of opting for supplements to get the right amount of vitamin C daily, there are many foods that can supply the needed daily recommendations. Each of the following is based on a per 3-1/2 ounce serving, according to the "Encyclopedia of Nutritional Supplements." Oranges and orange juice contain 50 milligrams of vitamin C. Spinach has 51 milligrams. For higher dosages try broccoli (113) or parsley (172). Even liver contains vitamin C, 23 milligrams to be exact.

For A Cold

The amount of vitamin C intake can be increased to fight off a cold or to lessen its duration, according to the "Encyclopedia of Nutritional Supplements." The recommended dosage for this situation is 1 to 6 grams of vitamin C per day.

References

• "Encyclopedia of Nutritional Supplements"; Michael Murray; 2001
• "Healing With Vitamins"; Rodale Health Books, 2008
• "The Complete Book of Vitamin Cures"; Prevention Health Books, 1998