Vitamin C is also called ascorbic acid, which is one of the essential nutrients that have several health benefits. That is a water-soluble vitamin that helps us in our normal growth and development. It also helps the body to absorb many minerals like Iron. As our body can’t store it for a long time or does not produce by itself, we have to take it from the external sources. Nowadays, there are many leading brands which claim to offer the best vitamin c tablets,in the market to support your health. One vitamin C tablet per day can take care of your vitamin c needs for a day. But as you cross the recommended dose, you have to suffer from various health issues or side effects like diarrhoea, vomiting, heartburn, Insomnia, headache, abdominal cramps, nausea, and many more so it is always be careful while taking the doses. Ask the doctor before using the supplement.
Recommended dose of vitamin C:
Vitamin C requirement depends on the age, gender, medical conditions, physical activity, and others. Here is a list of the reference values of vitamin C as per intake level.
- For 1 to 3 years old kid: 15 mg RDA ( Recommended dietary allowance)
- For 4 to 8 years old kid: 25 mg RDA
- 14 to 18 years old adolescents: 45 mg RDA
- 19 to older adult women: 75 mg RDA
- 19 to older pregnant women: 85 mg RDA
- 19 to older breastfeeding women: 120 mg RDA
- 19 to older adult men: 90 mg RDA
Your vitamin C tablet must contain the high quality vitamins that fill your vitamin C gap in the body. For kids you can choose the children specific gummy or other tasty supplements. Your best vitamin c tabletsfor women are there in the market that is especially designed to keep women’s vitamin c needs in mind.
Upper limit of Vitamin C:
In every stage of life, you need a different amount of vitamin C but you can’t pay attention to the amount every time. sometimes you cross the recommended dose. But that will not have any side effects on you until you cross the upper limit. Here is the list of upper limits of vitamin C as per your age.
- 1 to 3 years old kids: 400 mg UL (tolerable upper limit)
- 4 to 8 years old kids: 650 mg UL
- 9 to 13 years old kids: 1,200 mg UL
- 14 to 18 years old teens: 1,800 mg UL
- Older than 19 : 2,000 mg UL
To avoid the gastrointestinal side effects or other issues like headache, sleeping disorders, Dehydration, abdominal issues, and others, limit your vitamin C intake to below the upper level, if you are taking the supplements. If you are taking vitamins from natural sources like milk and dairy products, herbs, vegetables, and others, you need not to worry about the upper limit because it is hard to reach there without getting full. While choosing the supplement, make sure to get the best vitamin c tabletsfrom the renowned brand.
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