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Vitamin C (ascorbic acid)

Stacey A. Pappas
Kaplan University
2/1/2016

What is Vitamin C?
Vitamin C is a water-soluble nutrient found in some foods
When consumed the nutrient acts as a antioxidant
Antioxidants help protect cells from being damaged by free radicals
Our bodies make collagen from vitamin C
Vitamin C improves the absorption of iron from plant based foods

How much Vitamin C do YOU need?


Life Stage

Recommended Amount

Birth 6 mo./7 12 mo.

40/50 mg

Children 1-3/4-8/9-13 years old

15/25/45 mg

Teens 14-18 years old boys/girls

75/65 mg

Adult Men

90 mg

Adult Women

75 mg

Pregnant Women

85 mg

Breastfeeding Women

120 mg

*Smokers add 35 mg

When should Vitamin C be supplemented?


Smokers need more vitamin-C than the recommended intake
because of their exposure to free radicals.
Vitamin C is destroyed when milk is heated. Babies being feed
evaporated or boiled milk need additional vitamin C.
Those who eat a limited amount of fruits and veggies
People with certain medical conditions: malabsorption, some
cancers, kidney disease, and hemodialysis.

How can I get the Vitamin C I need?


Consume citrus fruits
(oranges, grapefruit, green and red peppers, kiwi)
Other Vitamin C fruits and veggies
(broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes)
To determine if vitamin C has been added to food or drink, check the
product label.
Vitamin C is also available alone as a supplement or in a combination with
other nutrients.

Deficiency or Toxicity?
Vitamin C is rare. People who get less than 10 mg for many weeks
may develop scurvy.
Scurvy causes fatigue, inflammation of the gums, small red or
purple spots on the skin, joint pain, poor wound healing,
corkscrew hairs and depression.
Scurvy is faal if not treated.
Taking too much Vitamin C can cause diarrhea and nausea.

Upper Limits for Vitamin C


Life Stage

Upper Limit

Birth to 12 months

Not established

Children 1-3

400 mg

Children 4-8

650 mg

Children 9-13

1200 mg

Teens 14-18

1800 mg

Adults

2000 mg

Vitamin C verses the common cold


Vitamin C intakes far exceeding the recommended level have been
promoted to be effective in curing the common cold.
Daily intakes of 1000 mg daily is completely normal.
The max one should consume daily is 2000 mg
Warning: consuming more than 2000 mg may cause gastrointestinal
symptoms and diarrhea. Higher doses of vitamin C can actually
damage tissues and interfere with normal processes.

Clinical Applications
Wound healing
Fever and infection
Growth
Stress and body response
Chronic disease prevention

References
National Institue of health. (2011, June 24). Retrieved February 1,
2016, from https://ods.od.nih.gov/factsheets/VitaminCConsumer/
Schlenker, E., & Long Roth, S. (2011). Williams' essentials of
nutrition and diet therapy (10th ed.). St. Louis, MO: Elsevier.

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