How much vitamin C do I need?

Supplemental Vitamin C

The science behind a nutrient superstar 

Vitamin C might be the most-hyped vitamin in history. Since it was discovered a little over a century ago, it has been credited with everything from preventing scurvy to fighting off colds to improving skin. But what’s the truth about this celebrity nutrient? Our nutritionists have pored over the science to give you the straight goods.  


A janitor for your cells 

Vitamin C (also called ascorbic acid) holds down a long list of jobs in your body: It helps build collagen; it supports your immune system; it makes it easier to absorb iron and—importantly—it works as an antioxidant. This means it aids in your body’s natural fight against cell-destroying free radicals. 


Stay well, age well 

Vitamin C’s hard work translates into some big health benefits: according to current research, Vitamin C helps your body fight invaders, renew cells, and stay healthy with age1,2—as long as you’re getting enough. 


How much C do I need? 

So how much Vitamin C do you need each day? That depends. Health experts generally recommend 75-90 mg daily, but your needs could vary with stress, smoking, viral illness, pregnancy and other factors3—meaning a daily dose above the recommended target might be appropriate. Fortunately, you excrete extra vitamin C through your urine, so high doses (0.5-1 mg) are still considered safe. 


Where to get it (other than oranges) 

When we talk about sources of vitamin C, citrus fruits are typically the first things that come to mind, but they’re far from your only options. Red peppers, strawberries and potatoes may actually be better sources. And if you’re not getting enough fruits and veggies, you can supplement with a high-quality multivitamin 


Tasty vitamin C recipes 

Getting your daily C doesn’t have to be dull: Our nutrient-packed matcha smoothie and our recipe for salmon with basil and strawberries are also scrumptious ways to meet your body’s needs.  


 Do you have questions about nutrition? Reach out. Our experts would love to help.  


This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.



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