Vitamin C

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Vitamin C benefit

Vitamin C deficit

Vitamin C source

Ascorbic acid

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.

Review Date: 01/02/2007
Reviewed By: William McGee, M.D., M.H.A., Assistant Professor of Medicine and Surgery, Tufts University School of Medicine, Boston, MA, and Chairman, Nutrition Committee, Baystate Medical Center, Springfield, MA. Review provided by VeriMed Healthcare Network.