Vitamin C is an essential vitamin that must be consumed in the diet. Good sources include fresh fruits and vegetables, especially citrus fruits. Vitamin C is needed for the body to develop and function properly. It plays an important role in immune function. Most experts recommend getting vitamin C from the diet rather than taking supplements. Fresh oranges and fresh-squeezed orange juice are good sources.
Historically, vitamin C was used for preventing and treating scurvy. Today, people most commonly use vitamin C for preventing and treating the common cold. It’s also used for autism, breast cancer, heart disease, and many other conditions, but there is no good scientific evidence to support many of these uses. There is also no good evidence to support using vitamin C for COVID-19.
What’s the recommended intake?
The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including vitamin C. One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals.
Here are the RDAs for vitamin C:
| Life stage | RDA |
| Kids (1–3 years) | 15 mg |
| Kids (4–8 years) | 25 mg |
| Adolescents (9–13 years) | 45 mg |
| Teens (14–18 years) | 65–75 mg |
| Adult women (aged 19 and older) | 75 mg |
| Adult men (aged 19 and older) | 90 mg |
| Pregnant women (aged 19 and older) | 85 mg |
| Breastfeeding women (aged 19 and older) | 120 mg |
In addition to the RDA recommendations for vitamin C, the Food and Drug Administration (FDA) has issued a recommended Daily Value (DV).
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV.
Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this increased to 90 mg.
Can I Take Vitamin C At Night?
The best time to take minerals and vitamins including Vitamin C is in the morning, with a meal. Taking vitamin c at night can trigger a burning discomfort. Nighttime heartburn affects four out of five people who suffer regular heartburn and acid reflux. The discomfort and bitter taste can make sleep uncomfortable, even elusive.
