This Is How Much Vitamin C You Should Get Every Day
Getting your daily dose of vitamins and minerals is essential for a healthy body and mind. There are many different types of vitamins, and all serve various purposes. Some, like folic acid, help you make new cells, while others, like Vitamin A, help your vision (via the University of Michigan Health).
One vitamin that plays an important role in your overall health and well-being is Vitamin C. It can reduce joint inflammation, boost your heart health, and improve cognitive functioning (via Healthline). Thanks to its immune-boosting power, Vitamin C can also help bring you relief from the common cold. A 2007 study published in American Family Physician said that Vitamin C can help clear up a cold much more quickly.
It's also an important antioxidant that serves to protect your body from free radicals. Free radicals, which your body absorbs from smoke, pollution, and radiation, have been known to increase signs of aging and are linked to certain types of cancers and cardiovascular disease (via Mayo Clinic).
Are you getting enough Vitamin C?
On average, you should be aiming for 65 to 90 milligrams of Vitamin C every day (via familydoctor.org). According to Mayo Clinic, you can go as high as 2,000 milligrams a day, but fair warning — while overdosing on Vitamin C may not lead to a medical emergency, there are some unpleasant side effects you could experience like heartburn and diarrhea.
While taking too much Vitamin C can yield less than pleasant results, things can also get ugly if you don't have enough of it in your system. If your Vitamin C levels are depleted, your skin may bruise more easily, it may become dry and flaky, and you may feel more tired than usual (via Healthline). You may be at a higher risk for Vitamin C deficiency if you smoke or are regularly around someone who does, are pregnant, or if you aren't eating a nutritious diet (via National Institutes of Health).
There are many ways to get more Vitamin C into your system. Eating just one orange, ½ cup of strawberries, or ½ cup of broccoli a day will fulfill your recommendation for Vitamin C (via Family Doctor). While consuming a balanced diet can provide adequate Vitamin C levels, there are supplements that you can take as well. Check with your doctor first to see if this is the best option for you.