As the world becomes more educated on the topic of immunity, vitamin C has received a great deal of attention as one of the biggest immune system boosters. Also known as L-ascorbic acid, vitamin C is an essential water-soluble vitamin and antioxidant – necessary for the growth, development and repair of all body tissues. For instance, the presence of vitamin C would speed up the healing process of wounds.
With potent antioxidant powers, vitamin C has also been associated with many impressive health and skin benefits, which include:
- Lower risk of heart disease
- Protection against immune system deficiencies and cardiovascular disease
- Reduce inflammation
- Neutralise harmful free radicals
- Manage high blood pressure
- Reduce appearance of wrinkles
- Boost collagen production
However, due to the absence of the enzyme L-gulonolactone oxidase (GULO), human bodies, unlike 4,000 other species of mammals, can’t produce vitamin C naturally. As such, it is imperative that we obtain our daily vitamin C from diets or through supplements.
How Much Vitamin C Should You Take a Day?
While vitamin C is essential, it is important to keep within the daily recommended vitamin C levels. Too much of it can lead to adverse gastrointestinal repercussions such as diarrhoea, nausea, cramps, abdominal discomfort and more. As the adage goes, “too much of a good thing is bad for you” – moderation is vital.
So, how much vitamin C daily is actually required for optimal health without being too much?
Experts from the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies recommended the following daily recommended vitamin C intake based on gender and lifestyle:
- How much vitamin C per day for a man? Experts recommend a daily vitamin C intake of 90 mg.
- How much vitamin C per day for a woman? Experts recommend a daily vitamin C intake of 75 mg.
- How much vitamin C per day for smokers? Individuals who smoke require 35 mg more per day than nonsmokers to combat oxidative stress.
The maximum safe limit (Tolerable Upper Intake Level) for adults is 2,000 mg a day. If you are unsure of exactly how much vitamin C daily your specific body needs, it is always best to consult your doctor.
Signs of Vitamin C Inadequacy
Due to the widespread availability of vitamin supplements and fortified foods, severe vitamin C deficiency (scurvy) is relatively rare in developed countries like Singapore. But your body may show signs that your daily vitamin C intake is too low, such as:
- Fatigue
- Weakness
- Irritability
- Weight loss
- Muscle and joint aches
- Slow-healing wounds
Natural Food Sources
Thankfully, vitamin C is relatively ubiquitous in the diet, with fruits and vegetables being the best sources. To reach your daily recommended vitamin C naturally, incorporate the following fruits and vegetables high in vitamin C:
- Citrus fruits (tomatoes, orange, grapefruit, limes and lemon)
- Red and green peppers
- Broccoli, cabbage and cauliflower
- Berries (strawberries, raspberries, blueberries and cranberries)
- Kiwi fruit
- Potatoes
Why Do People Take Vitamin C Supplements?
We get it – at this point, you must be thinking, “If we can get sufficient vitamin C through whole foods, why do people still take vitamin C supplements anyway?”
Well, simply because it is not always practical for everyone to consume the required amount of vitamin C needed through fruits and vegetables on a daily basis. Due to hectic work schedules and busy lifestyles, more Singaporeans are adopting poor eating habits – such as relying on snacks and ready-to-eat processed foods to fill their tummies. Unfortunately, these meal alternatives do not offer the same amount of essential vitamins and minerals as whole foods.
Here is where supplements come in handy. They offer a convenient way to fill nutritional gaps and ensure you are meeting the daily recommended vitamin C levels consistently, regardless of your schedule.
Choosing Your Vitamin C Supplements
Vitamin C supplements come in a variety of forms, including tablets, capsules, gummies, liquid and more. Within our Hakubi range alone, you can find them in liquid and tablet forms. As of now, there are little to no scientific evidence that any form is better than another – so it is entirely up to your personal consumption preferences.
Give Our Hakubi Range a Try
If you are looking to secure your daily vitamin C intake with high-quality Japanese supplements, our Hakubi White C Tablets and Hakubi White C Drink are among the best in the market. Stay on top of your vitamin C game with Sato Pharmaceutical today!
FREQUENTLY ASKED QUESTIONS ABOUT VITAMIN C INTAKE
How much vitamin C daily is too much?
While the body excretes excess vitamin C through urine, taking more than 2,000 mg per day (the upper limit) can cause stomach cramps, diarrhea, and nausea. It is best to stick to the daily recommended vitamin C of 75–90 mg unless advised otherwise by a professional.
What is the recommended daily vitamin C intake for a woman who is pregnant?
The daily vitamin C intake for pregnant women increases to approximately 85 mg per day, and 120 mg during breastfeeding. This supports both the mother’s immune system and the baby’s tissue development.
Can I get my daily recommended vitamin C from just one orange?
One medium orange contains about 70 mg of vitamin C. This almost meets the how much vitamin C per day for a woman requirement (75 mg), but men or smokers would likely need additional sources to reach their target.
