Vitamin C – How much is enough?

Vitamin C is a water-soluble vitamin. Water-soluble vitamins are not stored in the body and need to be replenished every day, because your body only absorbs what it can use and the rest is flushed out.

What is Vitamin C?

It is also known as ascorbic acid. It is an antioxidant and helps protect cells and keeps them healthy. Your body uses vitamin C to make collagen. This keeps bones, skin, teeth and blood vessels healthy and supple. Vitamin C will not cure a cold or flu by attacking it, but will boost your immune system to help your body fight it.

How much do you need?

According to the Mayo Clinic website, the average recommended daily amount is about 65 to 90 milligrams per day. This would be to maintain the average, healthy body. However, a compromised person may use more.

According to the National Institute of Health, smokers on average need 35mg more than non-smokers, per day.

Illness or a weak immune system may cause your body to absorb more vitamin C to repair, replenish and rebuild.

One should limit your daily intake to 2000mg.

It is also recommended to take iron with vitamin C, as it helps with absorption.

What happens if you take more than 2000mg?

Since it is water-soluble, any excess will leave your system with your urine output. This makes it very unlikely to ‘overdose’.

The only complaints prevalent to excessive vitamin C, is nausea and diarrhoea, as it is acidic.

Which foods contain the most vitamin C

  • Raw red and green peppers
  • Orange
  • Grapefruit
  • Kiwifruit
  • Broccoli
  • Berries
  • Brussels sprouts
  • Tomatoes
  • Cantaloupe
  • Cabbage
  • Cauliflower
  • Potatoes
  • Spinach
  • Green peas

How to take your supplement

It is recommended that you take it with meals.

If you are planning on taking more than one supplement per day, try to space them out to allow prolonged absorption time.

If you consume a large dose on a daily basis, try to take the supplement with the meal that has the least amount of vitamin C.

Mopani Pharmacy has a variety of vitamin C supplements available. Ask our friendly staff or your doctor to assist you in choosing one that will be most suitable to your needs and lifestyle.

We can deliver your medication, supplements, cosmetics, fragrances and other Mopani online shopping, nationwide. Contact us for info: mopani.co.za | crossing@mopani.co.za | Tel: 0137555500 | WhatsApp: 0661921703

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