Vitamin C: Why you need it and how to get it by Simplisource
What does vitamin C do?
Vitamin C plays many essential roles in the body. Almost everything from your skin down to your bones relies on vitamin C to stay strong and function well.
The overarching health benefits of vitamin C include:
Helps prevent chronic disease
The antioxidant properties of vitamin C protect your cells from free radicals (toxins) caused by:
- External sources, such as pollution, radiation and ultraviolet (UV) light
- Internal processes, such as aging and the breakdown of food
Strengthens your immune system
Your immune system includes white blood cells that fight infections, bacteria and viruses. Vitamin C provides critical support for white blood cells, ensuring that your body produces the amount it needs and that those cells function as they should.
Taking vitamin C regularly won’t necessarily protect you from the common cold. But according to the National Academy of Sports Medicine, getting 100 to 200 milligrams (mg) per day of vitamin C.
How much vitamin C do you need?
The recommended daily intake for vitamin C can be different depending on your age and life stage. In general, female adults should aim to get at least 75 mg and males 90 mg of vitamin C daily, but limit intake to below 2,000 mg. If you take too much, it can lead to diarrhea, nausea and stomach cramps.
Certain lifestyle and health factors may require more vitamin C as an adult, such as:
- Chronic disease, including certain types of cancer, kidney disease or severe malabsorption
- Eating a limited variety of food, which may hinder your nutrient intake
- Pregnancy or breastfeeding, which require extra nutrients to support the baby’s health
- Smoking or exposure to secondhand smoke, which makes you likely to have more cellular damage.
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