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Vitamin C - Recommendations

Alternative Names

Ascorbic acid

Recommendations:

The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Vitamin C should be consumed every day because it is not fat-soluble and, therefore, cannot be stored for later use.

The Food and Nutrition Board at the Institute of Medicine recommends the following amounts of vitamin C:

Infants and Children

0 - 6 months: 40 milligrams/day (mg/day)
7 - 12 months: 50 mg/day
1 - 3 years: 15 mg/day
4 - 8 years: 25 mg/day
9 - 13 years: 45 mg/day

Adolescents

Girls 14 - 18 years: 65 mg/day
Boys 14 - 18 years: 75 mg/day

Adults

Men age 19 and older: 90 mg/day
Women age 19 year and older: 75 mg/day

Women who are pregnant or breastfeeding and those who smoke need higher amounts. Ask your doctor what is best for you.

Vitamin C benefit

Vitamin C deficit

Vitamin C source

Reviewed last on: 3/7/2009
Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.

Rakel D, ed. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007.

Mason JB. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 237.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

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