The number of vitamin C tablets you should take per day depends on the dosage of each tablet and your age and sex. The recommended daily allowance (RDA) of Vitamin C varies.
Recommended Daily Allowance (RDA) of Vitamin C
The following table outlines the recommended daily allowance of vitamin C according to age and sex, as per Medical News Today:
| Age | Male | Female |
|---|---|---|
| 4–8 years | 25 mg | 25 mg |
| 9–13 years | 45 mg | 45 mg |
| 14–18 years | 75 mg | 65 mg |
| 19+ years | 90 mg | 75 mg |
Determining Tablet Dosage
To figure out how many tablets you need, you'll first need to know the dosage per tablet. For example:
- If you have 500mg tablets: And you are a male over 19 (RDA 90mg), you would need less than one tablet per day. Taking a whole 500mg tablet daily would exceed the RDA. Consider cutting the tablet or taking it every few days.
- If you have 250mg tablets: A male over 19 would need less than one tablet per day. Cut the tablet in half or alternate days.
- If you have 100mg tablets: A male over 19 would need slightly less than one tablet per day.
- If you have 50mg tablets: A male over 19 would need just under two tablets per day.
Important Considerations
- Upper Limit: The tolerable upper intake level of vitamin C is 2,000 mg per day. Exceeding this can lead to side effects like diarrhea, nausea, and stomach cramps.
- Consult a Doctor: It's best to consult with your doctor or a registered dietitian to determine the appropriate vitamin C dosage for your specific needs, especially if you have any underlying health conditions or are taking other medications. They can provide personalized recommendations based on your individual health profile.
- Dietary Sources: Remember that you can also obtain vitamin C from fruits and vegetables. Consider your overall dietary intake when determining how many tablets you need.
- Supplement Quality: Choose a reputable brand of vitamin C supplements to ensure quality and purity.
In summary, the number of vitamin C tablets you should take daily depends on the tablet's strength and your specific needs based on age, sex, and individual health factors. Always consider your dietary intake and consult with a healthcare professional for personalized advice.
