Dosage Benefits & Source of Food rich in Vitamin C Supplement

Vitamin C Info

Vitamin C or the L-ascorbic acid or L- ascorbate is water soluble vitamin required for proper growth and development. Vitamin C is an essential nutrient in human beings as they cannot be synthesized within the human body, thus it should be supplied externally through diet. Excess of vitamin C is usually expelled out through urine and hence the body requires continuous supply of vitamin C.

Benefits of Vitamin C Supplement

Vitamin C is of great benefit within the human body. Following are some them:
  • Vitamin C is a major component needed for the synthesis of Collagen, tendon, ligament,

  • It plays a great role in wound healing and tissue repair.

  • It is required for normal development of bones, cartilages, skin and teeth.

  • Vitamin C is a good anti-oxidant and plays a great role in repair of the damage caused by free radicals.

  • Vitamin C is very much effective against common cold

  • Vitamin C has good antihistamine property.

  • It helps in enhancing the immune function.

  • It plays a great role in reducing the risk of coronary heart disease and stroke.

Side Effects Of Vitamin C Supplement

  • Large doses of vitamin C when taken on empty stomach can lead to indigestion.

  • In adults, higher doses of vitamin C usually leads to symptoms like face flushing, vomiting, nausea, diarrhea and headache.

  • In infants, the major symptom of vitamin C toxicity is the presence of skin rashes.

  • In patients suffering from haemochromatosis, vitamin C enhances iron absorption and leads to iron poisoning.

Dosage of Vitamin C Supplement

The Recommended Dietary Allowance (RDA) for Vitamin C depends on age and gender of an individual.

Infants and children

  • 0 to 6 months- 40 AI (Adequate Intake) milligrams/day (mg/day)

  • 7 to 12 months- 50(AI) mg/day

  • 1 to 3 years- 15 mg/day

  • 4 to 8 years- 25 mg/day

  • 9 to 13 years- 45 mg/day

Adolescents and adults

  • Girls 14 to 18 years- 65 mg/day

  • Boys 14 to 18 years- 75 mg/day

  • Men age 19 and above- 90 mg/day

  • Women age 19 year and above- 75 mg/day

In Pregnant Women, lactating mothers and in smokers, the requirement is slightly higher.

Sources of Vitamin C Supplement

Following are some of the food items rich in vitamin C:


  • Citrus fruits like orange, lemon, grape fruit

  • Water melon

  • Berries like strawberry, goose berry, black berry, blue berry etc.

  • Mango

  • Papaya

  • Kiwi

  • Pine apple etc.


  • Leafy vegetables

  • Cabbage

  • Cauliflower

  • Broccoli

  • Tomato

  • Pepper (green and red) etc.

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