Maximum daily dose of vitamin c. Daily consumption rate. Vitamin C supplements come in

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that naturally is present along with other vitamins in some foods, and in addition, vitamin C is available as food additives. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an important dietary component.

Benefits of Vitamin C

Vitamin C is necessary for the biosynthesis of collagen, L-carnitine and some mediators; Vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays an important role in wound healing. Vitamin C is also an important physiological antioxidant and has been shown to restore other antioxidants in the body, including alpha-tocopherol (vitamin E). Current research is examining the potential of vitamin C to limit harmful effects free radicals due to its antioxidant activity, may help prevent or delay the development of certain types of cancer, cardiovascular diseases and other diseases in which oxidative stress plays a causative role.

In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in the body's immune function and improves the absorption of non-heme iron, the form of iron found in plant foods. Insufficient vitamin C intake causes scurvy, which is characterized by tiredness or fatigue, widespread connective tissue weakness, and capillary fragility.

How is vitamin C absorbed?

Approximately 70%-90% of vitamin C is absorbed with moderate consumption of 30-180 mg/day. However, at doses above 1 g/day, vitamin C absorption drops to less than 50%, and unmetabolized ascorbic acid excreted in urine. The results of pharmacokinetic studies indicate that oral doses of 1.25 g/day. ascorbic acid produce a peak plasma vitamin C concentration of 135 µmol/L, which is approximately twice as high as that produced by consuming 200-300 mg/day of ascorbic acid from vitamin C-fortified foods.

Pharmacokinetic modeling suggests that even doses higher than 3 g of ascorbic acid taken every 4 hours will produce peak plasma concentrations of only 220 µmol/L.

High levels of vitamin C (millimolar concentrations) are maintained in cells and tissues, and are highest in leukocytes (white blood cells), eyes, adrenal glands, pituitary gland and brain. Relatively low levels vitamin C (micromolar concentrations) are found in extracellular fluids such as plasma, red blood cells and saliva.

• Recommended Dietary Level: Average daily intake of vitamin C sufficient to meet the needs of almost all (97%-98%) healthy people.
• Adequate Intake: Established when data are insufficient and the RDA for vitamin C is set at the level expected to ensure nutritional adequacy.
• Upper permissible level intake: the maximum daily dose of vitamin C that is unlikely to cause Negative consequences for good health.

Table 1 shows the recommended daily intake of Vitamin C, which is based on its known physiological and antioxidant functions in white blood cells and these rates are significantly higher than the amount needed to protect against vitamin C deficiency.

* Adequate intake of vitamin C

Sources of Vitamin C

Food Sources of Vitamin C

Fruits and vegetables are the best sources of vitamin C (Table 2). Citrus fruit, tomatoes and tomato juice, as well as potatoes (!) are the main suppliers of vitamin C. Others good sources Vitamin C foods include red and green peppers, kiwi, broccoli, strawberries, Brussels sprouts, and cantaloupe (Table 2).

Although vitamin C is not naturally present in grains, it is often added to some breakfast cereals. The vitamin C content of food may be reduced due to long-term storage products and due to the cooking process, since ascorbic acid is a water-soluble vitamin and is destroyed by heat. Steam or cook in microwave oven may reduce vitamin C loss during cooking. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are typically eaten raw. Eating five varied servings of fruits and vegetables per day can provide more than 200 mg. pharmaceutical vitamin WITH.

* D.P. = Daily value.daily consumption

Vitamin C: Intake Levels and Deficiencies

The average vitamin C intake is 105.2 mg/day for adult men and 83.6 mg/day for adult women for most nonsmoking adults. The average vitamin C intake for children and adolescents aged 1-18 years ranges from 75.6 mg/day to 100 mg/day. Although many vitamin C researchers do not include data on breastfeeding, breast milk is considered an adequate source of vitamin C. The amount of vitamin C in a person's body is typically assessed by measuring plasma vitamin C levels. Other methods, such as white blood cell vitamin C concentration, may be a more accurate indicator, but the reality is that vitamin C measurements in the body are still not always reliable.

Acute vitamin C deficiency leads to scurvy. The timing of the development of scurvy varies depending on the body's vitamin C stores, but symptoms of scurvy may appear within 1 month of insufficient vitamin C intake (below 10 mg/day). Initial symptoms may include fatigue (likely a result of impaired carnitine biosynthesis), malaise, and gum inflammation.

As vitamin C deficiency progresses, collagen synthesis becomes insufficient and weakens connective tissues, causing the person to experience bruising, purpura, joint pain, poor wound healing, hyperkeratosis, and hair loss. Additional signs Scurvy includes swelling, bleeding gums and weakening or loss of teeth due to weakened tissue and brittle capillaries, as well as depression.

If the recommended daily intake of Vitamin C is not consumed again, a person with scurvy is at risk Iron-deficiency anemia and even death. IN developed countries Vitamin C deficiency is rare in developed countries, but can still occur in people with disabilities in food consumption.

Denial of responsibility: The information presented in this article about vitamin C is for the reader's information only. It is not intended to be a substitute for advice from a healthcare professional.

Hypovitaminosis is a condition caused by a lack of vitamin in the body. Since this phenomenon is quite common, let's briefly go over the symptoms:

Vitamin A deficiency — « night blindness"(if you see almost nothing at dusk, this is it), frequent conjunctivitis, dry skin, dry and brittle hair, dandruff, pustular diseases on the skin increased sensitivity tooth enamel.

IN 1- violations by nervous system: insomnia, irritability, decreased memory and ability to concentrate, feeling of numbness in the limbs. Hypovitaminosis B1 also affects the heart and gastrointestinal tract(hello gastritis, hello ulcer duodenum!). Attention, people who drink! Of all the vitamins, this is the one you need the most. Otherwise, you will have to get acquainted with Korsakoff's syndrome, and this acquaintance is very unpleasant: absolutely everything falls out of memory, immediately after it happened and never returns. That is, you can pay for the same bottle of beer a hundred and fifty times in a sober mind and go to the cash register again. By the way, frequent and abundant communication with the green serpent invariably leads to a deficiency of B vitamins in the body, I recommend remembering this.

AT 2– visual disturbances, pain in the eyes, headache, loss of appetite.

AT 5– the symptoms are similar to the symptoms of vitamin B1 deficiency, that is, first of all it affects the nervous system. Symptoms of skin sensitivity disorders are more pronounced: burning, itching and other joys, sometimes worsening at night. In addition, muscle pain is observed.

AT 6– again the nervous system takes the brunt of it: dizziness, lethargy, fatigue, anxiety, depression. Plus, this vitamin deficiency is often written on the face in the literal sense: dermatitis and dermatoses with a very unpleasant localization, around the eyes, for example, or - be horrified ladies - in the décolleté area. Chapped lips.

AT 9- also a sad vitamin deficiency and also vile, because it reduces the absorption of vitamin B12. It is expressed in anemia, and again in damage to the nervous system - fatigue, insomnia, apathy. In pregnant women, it can cause serious damage to the fetus.

AT 12(by the way, be curious, the vitamin has a very beautiful formula, it will immediately become clear to you that it’s somehow a shame to be left without this beauty in the body - digestive disorders, constipation, depression, anemia, ringing in the ears, drowsiness (strange, right? There’s a ringing in the ears , but I want to sleep), Attention, vegetarians! If you do not take any supplements, then sooner or later you will have to deal with this hypovitaminosis, because. And also - everyone’s attention! Even short-term B12 vitamin deficiency has a very strong impact on the nervous system.

WITH- an old acquaintance, in the absence of which you will be primarily concerned about the fragility of blood vessels (there is even a tourniquet test - a tourniquet is tightened on the arm, and if after this tiny hemorrhages appear on the skin - petechiae, then there is increased fragility capillaries, and it’s time to sink your teeth into a lemon), hair loss, frequent mysterious appearance bruises, poor healing of even small scratches, bleeding gums, joint pain.

D- Well, adults are not at risk of rickets. However, a burning sensation in the mouth and throat, loss of appetite and insomnia can significantly spoil your mood.

E– weakness, muscular dystrophy (well, that is, you walk, go to the gym, but the muscles do not grow, and what’s even worse, they decrease). It can be very unpleasant with the liver - with a lack of vitamin E, necrosis and dystophys are described in it. Attention! The need for the vitamin is increased in people with high physical activity.

N– the most unpleasant thing that this vitamin deficiency can lead to is an increase in the level of glucose and cholesterol in the blood. In addition - seborrhea, dry skin, hair loss, weakness, anemia, muscle pain.

RR (aka B3)– burning in the extremities, redness on the skin followed by peeling, disruption of the nervous system up to dementia, cracks in the skin, inflammation, weakness, disorders of cholesterol and glucose metabolism.

TO– increased bleeding of everything and everyone in the body.

Vitamin C is a type of ascorbic acid and plays an important redox role in the body. Without its participation, the full functioning of the immune system is impossible.

The body becomes defenseless against infectious agents. The processes of metabolism, blood clotting and tissue regeneration are disrupted. It makes it difficult to absorb other vitamins.

Therefore, it is important to receive the required daily maintenance full life a portion of ascorbic acid along with the food consumed.

It is enough to eat just 150 g of oranges to provide the daily requirement of this essential vitamin.

Plants are rightfully considered natural storehouses of vitamin C. Eating citrus fruits green vegetables (bell pepper), different types cabbage, black currants and rose hips (fruits and infusions of leaves), potatoes (especially baked ones), tomatoes and apples ensures that you are not in danger of being deficient in ascorbic acid.

This table shows what they contain:

Daily norm

It has been proven that vitamin C is absorbed more easily in youth, so the need for ascorbic acid increases in older men and women.

The harsh northern climate, as well as the hot tropical climate, contribute to an increase in the daily intake of vitamin C by 20-30% (up to 250 mg). And stress, illness and smoking increase the need for this vitamin by 35 mg per day.

To avoid health hazards, the daily intake of the vitamin should be from 50 to 100 mg. During therapy, doctors can prescribe 500-1500 mg of the substance per day.

For men

The main dose of vitamin C should be obtained from food

Vitamin C deficiency male body leads to a decrease in the density of sperm in the seminal fluid and to their loss of ability to move (especially for smokers).

For women

Most often they complain of a feeling of weakness and lethargy. They have increased capillary fragility.

Lack of blood supply leads to brittle hair, bleeding gums and skin rashes.

To support feminine beauty and health, it is enough to consume 60-80 mg of ascorbic acid daily.

Daily norm vitamin C requirement for women taking oral contraceptives should be higher than standard women's daily norm. This is explained by the fact that the concentration of the vitamin in their blood is reduced.

For children

Vitamin C is especially necessary for children's bodies.

It is important to provide the baby with the proper amount of ascorbic acid entering the body. The growth and restoration of children's bones, tissues, blood vessels, as well as immunity.

Vitamin C is essential for the complete absorption of iron. It has a positive effect on life internal organs and the state of the child’s nervous system.

The daily intake for children varies from 30 to 70 mg per day. The prescribed norm is determined by the age and weight of the baby.

For a cold

The amount of ascorbic acid lost from food can be obtained from multivitamin complexes, the required dosage of which can be determined by a doctor.

To prevent viral infection colds and for their treatment it is recommended to increase the dose of ascorbic acid to 200 mg (for smokers - 500 mg).

This will help you regain strength faster.

Part of your daily vitamin C intake should come from food. Patients are recommended to drink tea with lemon, berry fruit drinks, and vitamin infusions of rose hips throughout the day.

During pregnancy

It is important for the expectant mother to provide her developing baby with a sufficient supply of vitamin C. It is responsible for the production of collagen, which goes into the structure of connective tissues.

The daily dose of ascorbic acid consumed should be at least 85 mg.

For athletes

Persons engaged in professional sports, as well as those who work hard physically every day, experts recommend consuming from 100-150 to 500 mg of vitamin C per day.

Vitamin C is one of the main elements of sports nutrition

Ascorbic acid will help them strengthen tendons, ligaments, bones and skin covering. This powerful antioxidant activates protective forces immunity.

Vitamin C is involved in protein synthesis. It regulates the absorption of protein consumed by the athlete. In addition, ascorbic acid suppresses the production of cortisol.

Considering these properties, this vitamin can be additionally included in sports nutrition.

It can be taken before and during training, which will help protect muscles from destruction.

Vitamin C overdose

The daily dose of ascorbic acid should correspond to the recommended standards. IN otherwise An overdose will occur, the symptoms of which can be either temporary or remain with the person even after treatment of vitamin deficiency.

Excess vitamin C is fraught with kidney stones, decreased vascular permeability and severe allergic reactions.

Shortage

An acute deficiency of vitamin C can result in scurvy. With this disease, collagen production gradually decreases and connective tissue weakens. As a result, the patient develops bruises, painful sensations in the joints, wounds have difficulty healing and even hair loss.

Swelling and bleeding of the gums are noted. Due to tissue softening and fragility small vessels teeth fall out. Painful manifestations are accompanied by depression.

In case of scurvy, it is necessary to urgently restore consumption with food or. Otherwise, the patient may develop iron deficiency anemia. Possible death.

If you care about your health, then you need to make sure that you have enough vitamin C in your diet every day.

Daily requirement human body in ascorbic acid can be satisfied by eating oranges, green peppers, rose hips, black currant and others useful plants and products.

Vitamin C plays a very important role in the body; its deficiency can result in significant health problems. Daily dose vitamin C for a person varies depending on the number of years lived, the state of immunity, place of residence, etc.

Why do you need to stick to your daily dose of vitamin C?

Water-soluble vitamin C enters the human body from food or vitamin preparations and, without stopping for a long time, it is removed. And since it is involved in many processes, the daily dose of vitamin C must be supplied to the body every day.

First of all, vitamin C is necessary for the occurrence of oxidative and recovery processes. The synthesis of collagen, catecholamines and steroid hormones, hematopoiesis, iron, calcium and folic acid. Thanks to the daily dose of vitamin C, good capillary permeability and necessary blood clotting are maintained.

Vitamin C has an anti-inflammatory effect, protects against infections and increases resistance to allergens and unfavorable factors. There is evidence that vitamin C is involved in the prevention cancer diseases, and its insufficient level increases the risk of cancer.

Vitamin C is also important for removing poisonous, toxic and other substances from the body. harmful substances, such as mercury, toxic copper, lead. Thanks to an adequate amount of vitamin C, it settles much less on the walls of blood vessels.

The benefits of vitamin C for stressful situations is due to the high consumption of ascorbic acid by the adrenal glands, which secrete the hormones necessary in such a situation.

Maximum daily dose of vitamin C

The human body does not produce vitamin C, so a constant supply of ascorbic acid from the outside is necessary. According to WHO, the maximum daily dose of vitamin C is 2.5 mg per 1 kilogram of human weight. If you have a cold (or other factors), the daily dose of vitamin C increases, but it cannot be more than 7.5 mg per 1 kilogram of a person’s weight.

• 30 mg is the norm for 0-6 months;
• 35 mg is the norm for 6-12 months;
• 40 mg is the norm for 1-3 years;
• 45 mg is the norm for 4-10 years;
• 50 mg is the norm for 11-14 years;
• 60 mg is the norm for 15 years and older;
• 70 mg is the norm during pregnancy;
• 95 mg is the norm during breastfeeding.

The body's need for vitamin C increases by 30-50% when:

• smoking ( passive smoking) or other toxic exposure (for example, inhalation of urban smog);
• cold or inflammatory disease, during recovery from illness;
• in extreme (too hot or cold) climates;
• dystrophy;
• overwork and heavy physical activity.

And also the need for ascorbic acid becomes higher during periods active growth, reception oral contraceptives and aspirin, in old age, because Vitamin C absorption decreases.

Vitamin C (ascorbic acid) - water soluble organic compound, which is part of most plant products. It was first isolated from lemon juice back in the 20s of the last century.

Scientists have long appreciated the importance of this substance for human health. It turned out that its absence in consumed products leads to a serious disease - scurvy. Its deficiency causes hypovitaminosis, which negatively affects health.

Unfortunately, the human body cannot synthesize it on its own. The vitamin comes from food products: fruits, vegetables, berries, herbs. If there is a shortage plant food, it is recommended to take special drugs containing ascorbic acid.

The effect of ascorbic acid, vitamin C in foods, medications, how much to take per day? Let's talk about this today:

The important role of vitamin C

This substance is strong antioxidant. It takes part in redox processes, the production of collagen and procollagen. Important for normal metabolism of folic acid and iron. Participates in the synthesis of steroid hormones and catecholamines.

The vitamin affects blood clotting and helps improve the condition of blood vessels, as it normalizes their permeability. It is necessary for the process of hematopoiesis, has anti-inflammatory, antiallergic properties.

It's important to support normal level of this substance in the body. Then the person is less susceptible negative influence stress, allergens, protected from penetration various kinds infections. At various diseases, weakened immunity, experts recommend taking additional pharmaceutical drugs with vitamin C.

Vitamin C - preparations

Usually, preparations containing vitamin C are recommended to be taken for the prevention or treatment of hypovitaminosis. This vitamin is prescribed to pregnant women and nursing mothers. It is necessary for busy people physical labor, athletes. It is recommended to take it when there is increased mental or emotional stress.

Vitamin C is included in the composition complex treatment infectious diseases, poisoning (for example, carbon monoxide), intoxication of the body. Preparations with ascorbic acid are prescribed for liver diseases, various fractures. Used for complex therapy for a long time non-healing wounds. For the treatment and prevention of atherosclerosis, doctors recommend including in the diet increased content foods rich in vitamin C.

Ascorbic acid preparations

Pharmacies offer vitamin C in various dosage forms. The most popular are:

Dragee (50 mg).
- Tablets, for internal reception dosage of 25, 50, 75 mg, as well as 500 mg and 2.5 g.
- Chewable tablets: Asvitol (dosage 200 mg), Vitamin C 500,
- Effervescent tablets with a dosage of 250, 500 mg or 1000 mg.
- Vitamin C preparations: Ascovit, Celascon Vitamin C, Additiva Vitamin C.

In addition, there are other dosage forms: granules, powder 1 g and 2.5 g.
If necessary, vitamin C is prescribed intravenously or intramuscularly. To prepare the solution, use: lyophilisate 50 mg, or use ampoules with a ready-made solution of 50, 100, 150 mg/ml. The drug Vitamin C - injectopas - is often prescribed.

How much vitamin C can you take per day?

The body's daily need for this substance depends on many reasons. For example, increased intake necessary for certain diseases, stress, and exposure to toxic effects external environment.

It has been proven that regular long-term use contraceptives oral tablets increases the need for ascorbic acid. Increased intake is necessary for pregnant women, nursing mothers, smokers, etc.

To prevent hypovitaminosis:

Adults: 50-100 mg per day;
Children: 25-75 mg per day;
Pregnant and lactating women: 300 mg/day for the first 10 days. Then the dose is reduced to 100 mg/day

For medicinal purposes:

Adults: 50-100 mg - 3-5 times a day, course of administration: 2 weeks.
Children: 50-100 mg - 2-3 times a day. The duration of treatment is prescribed by the doctor.

Some time ago, it was suggested that increased intake of ascorbic acid provokes the formation of kidney calcium oxalate stones. However, observation of patients taking high doses for a long time showed that the intake has no effect on the formation of deposits.

Where can I get vitamin C, what foods does it contain?

For the prevention of hypovitaminosis, to improve the condition own health, it is quite enough to change your daily menu in favor of fresh plant products: fruits, berries, vegetables, herbs. You need to eat more green peas, ripe black currants, and bell peppers.

There is a lot of vitamin C in sea buckthorn berries, rose hips, Brussels sprouts, red cabbage, cauliflower. His a large number of contained in brine white cabbage, grated horseradish roots.

Eat lemons and other citrus fruits. Eat more fresh apples and apricots. Be sure to eat fresh garden greens, especially green onions and lettuce. Prepare vitamin salads with the addition of young leaves of nettle, burdock, and clover.

Remember that a significant amount of this valuable vitamin is destroyed when heat treatment, is also lost from exposure to heat, light, and air. Therefore it is best to use herbal products fresh, recently picked from the garden. For salad, cut them as large as possible, and cook the dishes immediately before serving. Be healthy!

Interesting about vitamin C from American doctor Bob Clifford (The Guardian)

The life expectancy of Americans is 75.5 years, while the average life expectancy of a doctor is only 58 years.

American Alan Paul (Lynus Pauling), the man who was awarded as many as two Nobel Prizes, said at one time that if a patient wants to prevent any cancer in the body, he should consume 10,000 mg of it, distributed evenly throughout the day. The opposing doctors who argued with him had long since passed away, and Alan Paul still worked in San Francisco at the University of California. He was 93 years old in 1994 when he too passed away... However, he is 93 years old and average duration lives are a little different.