The recommended daily intake of vitamin C varies based on age and gender, with smokers requiring a higher amount.
Recommended Daily Vitamin C Intake
The following table outlines the recommended daily intake of vitamin C, as provided by the National Institutes of Health:
| Age Group | Male (mg/day) | Female (mg/day) |
|---|---|---|
| 9-13 years | 45 | 45 |
| 14-18 years | 75 | 65 |
| 19+ years | 90 | 75 |
| Smokers | Add 35 mg to the above recommendations | Add 35 mg to the above recommendations |
Specific Considerations:
- Age and Gender: As the table shows, the required amount of vitamin C increases from childhood to adulthood. Men generally need slightly more vitamin C than women.
- Smokers: Individuals who smoke need an additional 35 mg of vitamin C per day compared to non-smokers due to increased oxidative stress and the increased need for antioxidants.
Practical Insights:
- Food Sources: Vitamin C is abundant in many fruits and vegetables. Incorporate citrus fruits, berries, bell peppers, and broccoli into your diet to meet your daily needs.
- Supplementation: If dietary intake is insufficient, a vitamin C supplement may be beneficial, but consult a healthcare professional for personalized recommendations.
Example
- A 30 year old male non smoker requires 90mg of vitamin C per day.
- A 16 year old female smoker requires 65+35=100mg of vitamin C per day.
