Vitamin C
Vitamin C

Vitamin C: Definition, 19 Benefits, Dosage, Daily Need, and Maximum Intake

Vitamin C is the best antioxidant known to have benefits for boosting immunity. It is a water-soluble vitamin, vitamin C is commonly found in vegetables and fruits.

Some fruits and vegetables high in vitamin C are guava, orange, lemon, strawberry, broccoli, bell peppers, chili, and tomato.

What is Vitamin C?

Vitamin C or also known by the name of ascorbic acid. The body needs vitamin C to undergo its various functions. However, unfortunately Vitamin C cannot be produced alone by the body. Therefore, this vitamin you must meet the needs of food. This is why, vitamin C is referred to as one of the essential vitamins.

Vitamin C Benefits

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Did you know that antioxidants play a role in blocking some of the damage caused by free radicals, substances that damage DNA. The formation of free radicals over time can lead to the aging and development of diseases such as cancer, heart disease, and arthritis.

Another benefit of Vitamin C is that it plays a role in protecting the body against the following conditions:

Although clear information is still limited, studies show that vitamin C can also help to:

Keeping skin healthy and shines

Without adequate consumption or intake of vitamin C in the body, do not expect your skin to be healthy and glowing. The skin will look older, not fresh, dull and look tired. These symptoms can make the skin lose its elasticity, the skin tends to dry more easily, more prone to breakouts and spots.

Prevent oxidative stress

Vitamin C deficiency can cause a variety of diseases related to oxidative stress due to high free radicals.

Inevitably, obese people, smo**kers, and alco**hol drinkers who usually have high levels of oxidative stress are advised to take vitamin C.

Oxidative stress can affect overall health, For that, everyone needs to take vitamin C every day.

Other benefits

  • Boosts immunity
  • Maintain healthy gums
  • Improves vision for those with uveitis (inflammation of the middle part of the eye)
  • Treat allergy-related conditions, such as asthma, eczema, and allergies (called allergic rhinitis)
  • Reduce the effects of sun exposure, such as burning or reddish skin (called erythema)
  • Reduce dry mouth, especially as a result of side effects of antidepressant drugs
  • Healing burns and wounds
  • Decreased blood sugar in diabetics
  • Some viral diseases, including mononucleosis – Although scientific evidence is still lacking, some doctors may suggest high doses of vitamin C to treat some viral infections.
  • Food Sources of Vitamin C

Vitamin C Dosage

The dose of vitamin C depends on the age of the patient. The following are the dosages of vitamin C use for vitamin C deficiency (scurvy):

Vitamin C Tablets

  • Older persons: 250 mg per day, in 4 divided doses.
  • Children: 100 mg per day, in 3 divided doses. Continued 100 mg per day until symptoms subside (1-3 months).

Injectable Vitamin C

  • Older persons: 200 mg per day.
  • Children aged 5 months – 1 year: 50 mg per day.
  • Children aged 1 year – 11 years: 100 mg per day.
  • Children over 11 years old: 200 mg per day.

Daily need of vitamin c and maximum intake

Below are the recommended daily needs of vitamin C per day based on age and gender. This amount of intake can be obtained from food, supplements, or a combination of both.

Baby / child

AgeIntake (mg / day)
0-6 months40
7-12 months50
1-3 years15
4-8 years25
9-13 years45

Older persons (Male)

AgeIntake (mg / day)
14-18 years75
19 years and over90

Older persons (female)

AgeIntake (mg / day)
14-18 years65
19 years and over75
Pregnant women80 (≤18 years) 85 (19 years and over)
Breastfeeding mothers115 (≤18 years) 120 (19 years and over)

Especially for smo**kers, add 35 mg of the above daily vitamin C intake.

In order to avoid excess vitamin C, pay attention to the maximum intake of safe vitamin C based on the age below:

AgeIntake (mg / day)
1-3 years400
4-8 years650
9-13 years1200
14-18 years1800
19 years and over2000

Last Updated on December 13, 2021 Reviewed by Market Health Beauty Team