Vitamin C is also referred to as the ascorbic acid and it is abundant in fruits and vegetables. Vitamin C is highly soluble in water and acts as an antioxidant. Vitamin C is useful to the human body in maintaining and forming connective tissues , with the inclusion of the blood vessels, bones and the skin.
Vitamin C supplements have the vitamin C in the form of ascorbic acid, and research has shown that it has an equivalent bioavailability in an equal measure to the naturally occurring ascorbic acid in natural foods such as broccoli and the orange juice. Vitamin C is also obtained from calcium ascorbate and sodium ascorbate, bioflavonoids, dehydroascorbate, calcium lyxonate, calcium xylonite and calcium threonate.
| Children 0-6 Months | 40 mg daily |
| Children 7-12 months | 50 mg daily |
| Children 1-3 years | 15 mg daily |
| Children 4-8 years | 25 mg daily |
| Children 9-13 years | 45 mg daily |
| Children 14-18 years | 65 - 75 mg daily |
| Men | 90 mg daily |
| Women | 75 mg daily |
| Pregnant Women | 85 mg daily |
| Breastfeeding Ladies | 120 mg daily |
Vitamin C is safe if taken as a supplement in the recommended doses, and the side effects are
minimal. Healthy Bodies can take 200 mg to 250 mg of the vitamin C in a single day. Excessive
intake of vitamin C is passed through urine. Intake for vitamin C increases when the body is
recovering from injuries, when ill, and when the body is under increased oxidative stress such as
smoking. Vitamin C increases absorption of lutein and iron, nevertheless, intake of huge amounts
of vitamin C has an effect on the metabolism of vitamin B12.
Side effects of taking excessive Vitamin C is related to: