The maximum daily dose of vitamin C for a person. Where is the most vitamin C found? Vitamin C: daily requirement

Almost everyone has heard about the benefits of ascorbic acid, but few think about an overabundance of vitamin C. However, this is a very serious issue, since an excess of the dose of this vitamin seriously affects health, and, unfortunately, not for the better.

When is an overdose of vitamin C possible?

Recall that the daily dose of ascorbic acid is as follows:

— for adults(regardless of gender) is 90 mg;

— for the elderly it decreases to 80 mg;

— for kids- from 30 mg (up to 3 months) and increases to 90 mg (until adulthood).

But for everyone, the maximum allowable dose of vitamin C is 2000 mg per day! Moreover, when using a vitamin over 1 g, problems begin with the absorption of other useful substances, for example, vitamin B12 begins to be absorbed worse.

In fact, the likelihood of an overabundance of vitamin C is possible only in the case of uncontrolled intake of its synthetic version, i.e. ordinary ascorbic acid (or other complex vitamins). With a normal balanced diet, this is very difficult to achieve. the following reasons:

- it is impossible to eat such a quantity of food per day, because. 2 g of vitamin C is either half a kilo of wild rose, or a kilogram of sea buckthorn / currant / sweet red pepper, or 1.5 kg of green sweet pepper / dill / parsley / etc.;

- in any products of plant origin (namely, from which a person receives ascorbic acid) contains several thousand various nutrients that are balanced with each other;

- when processing food, most of the useful substance is lost (cooking, preservation, grinding, long-term or improper storage, even simple cutting of vegetables and fruits);

- Excessive consumption of a product with a high content of ascorbic acid, most likely, will cause an allergic reaction, which will not allow you to overeat it further (it does not take much imagination to imagine a person after he eats 5 kg of tangerine at a time, for example).

So, let's summarize briefly:

- an excess of ascorbic acid occurs if the daily dose of 2 g is exceeded for a long time and regularly (we are talking about years);

- an overdose of vitamin C can occur as a result of taking its synthetic counterpart.

Symptoms of an overdose of vitamin C

- insomnia, constant awakenings, superficial sleep;

- irritability, excessive excitability, problems with the emotional state;

- anxiety without serious reason;

- headaches;

- high blood pressure;

- diarrhea, nausea, vomiting;

- an increase in blood sugar;

- various allergic manifestations.

If you take ascorbic acid for a long time and notice the above symptoms, then you should think about stopping the drug. In any case, you should consult your doctor.

Consequences of an excess of ascorbic acid

If you take excessive doses of vitamin C for several years, you may experience the following health problems:

1. The formation of kidney stones(when an excessive amount of the vitamin breaks down, oxalic acid is formed, and this process provokes the development of kidney stones).

2. development of scurvy. Yes, it is scurvy, which appears with a lack of vitamin C. This is due to the fact that with large doses of this vitamin in the body, the work of the enzyme system starts, which destroys it. A chain arises: an excess of vitamin C - the vitamin is destroyed - its deficiency appears - (i.e. scurvy).

3. Thickening of the walls of the cerebral artery, the growth of deposits on the walls of blood vessels, which increases risk of cardiovascular disease and cancer. This statement is based on the results of recent studies in different countries (three-year experience of Andrew Levy from Israel, experiments by American scientists from Southern California, a joint Serbian-Danish-American study).

4.Pathologies of the reproductive system(spontaneous abortion in the early stages, the inability to become pregnant due to a violation of the ovulation process).

How to Avoid Too Much Vitamin C

1. Take synthetic vitamin C for medicinal purposes only if there is a serious indication for this. And the only proven therapeutic effect is the elimination of the corresponding beriberi (i.e. scurvy). Note that such a diagnosis can only be made by a doctor on the basis of special studies (examination, blood test, X-ray diagnostics). So self-medication in this case is excluded.

2. Remember that ascorbic acid does NOT treat colds, cataracts, cardiovascular disease, cancer, vaginitis, pneumonia. And there is scientific evidence for this. Therefore, do not lean on ascorbic acid for these diseases, it is better to undergo an examination and begin adequate treatment.

3. If you can’t do without your favorite ascorbic acid, then carefully look at the dosage and take it in the following cases:

- a very poor diet (there are no fruits, vegetables, berries on the table at all);

- you have been in extreme climatic conditions for a long time (for example, you decided to make a long trip to the sea, and you will be fed very poorly; you work as a polar explorer or serve in a subarctic area);

- with an increase in the need for vitamin C (infectious diseases, iron or protein deficiency in the body, the cold season).

4. Saturate your body with vitamin C from natural sources: tea with lemon, fruits, vegetables, rosehip decoctions, compotes from sea buckthorn, currants, etc.

Useful vitamin C for you!

Content:

Daily dosage of vitamin for children, women and men. When should it be taken. Possible contraindications.

Vitamin C (ascorbic acid, “ascorbic acid”) is the main element of the diet, without which the normal development and growth of a person is impossible. This substance belongs to the category of water-soluble, and its excess is excreted along with urine. But not everyone knows that the body needs its regular intake, and a decrease in the daily allowance often leads to serious consequences.

What is the amount of vitamin C per day? What are the risks of ascorbic acid deficiency, is its excess dangerous to health? These issues require detailed consideration.

Beneficial features

The benefits of ascorbic acid have been confirmed by dozens of different studies. At the same time, scientists managed to prove the following effect on the body:

Restoration of cells of the epidermis, ligaments, tendons and vessels of the circulatory system. All this rejuvenates the body, makes it resistant to modern challenges - negative ecology, hard work, adverse climate, and so on.
Accelerated healing of wounds and scars. For this reason, ascorbic acid is often prescribed in the postoperative period or after injury.
Strengthening and restoration of bones, teeth and cartilage.
Supply of the required amount of antioxidants that block the processes associated with the negative effects of radicals hazardous to health. Sufficient intake of the vitamin guarantees slowing down the aging process, reducing the risk of developing malignant tumors and diseases of the cardiovascular system.
Strengthen the immune system and protect against the negative effects of viral diseases.

It is worth remembering that the human body is unable to synthesize ascorbic acid. For this reason, the need for it must be covered from food. In addition, the following points should be taken into account:

If the daily norm of the element regularly enters the body, then this contributes to a quick recovery and the absence of complications.
Ascorbic acid should be taken only as an addition to the main diet. It will be effective only in combination with other vitamins and minerals.

Daily dosage

When planning a diet, it is worth considering the norms of vitamin intake in order to avoid overdose or deficiency. In the case of ascorbic acid, dosage requirements depend on the age, health status of the person and a number of other factors (more on that below). Here it is worth highlighting the following regularities:

Children. It should be noted that the norm of ascorbic acid in children is lower than in adults. In this case, the need for the element appears immediately after birth:
- at the age of up to six months - 30 mg;
- from six months to a year - 35 mg;
- from one to three years - 40 mg;
- from four to ten years - 45 mg.
Daily rate for men and teenagers higher than in children. This vitamin is able to strengthen the immune system and improve the work of many "male" systems. To cover the need for the element, males must take:
- at the age of 11-14 years - 50 mg;
- from 15 years onwards - 60 mg.
Norm for women. As for the fair sex, their need for ascorbic acid is similar:
- at the age of 11-14 years - 50 mg;
- from 15 years onwards - 60 mg.
But in some cases, women need more consumption:
- during the period of bearing a child - 70 mg;
- while feeding the baby - 95 mg.

It is recommended to divide the daily norm of vitamin into 2-3 parts. This is due to the fact that the human body immediately consumes the incoming element, and dosed intake is a chance to maintain a high level of the substance throughout the day.

It should be noted that the need for ascorbic acid changes under the influence of the following factors:

age;
gender;
the complexity of the work;
the presence of diseases;
bad habits;
environmental features and so on.

So, the daily rate increases in the following cases:

Residents of the Far North should increase the dosage by 40-50%.
The old body absorbs ascorbic acid worse. For this reason, from 45-50 years old, an increase in dosage by 20-30% is allowed.
Smoking, fever, stress, illness, toxic effects are additional factors that increase the need for such an important element.

How to recognize a deficiency?

When planning a diet, it is worth knowing the daily intake of vitamin C and the first signs of its shortage. Then it will be possible to timely identify the lack of ascorbic acid and avoid unpleasant consequences for the body. This problem is really relevant. Recent studies conducted by scientists from the CIS countries only confirmed the fears - 60-70 percent of children do not receive the element in question. At the same time, the deficiency manifests itself in winter and spring, when the diet is especially depleted (from the standpoint of the presence of vitamin C in the composition).

The lack of "ascorbic acid" negatively affects the body's ability to resist infections. According to statistics, the incidence of acute respiratory viral infections is increasing precisely because of the reduced intake of vitamin C. This is easy to explain. The action of the element is aimed at the destruction of pathogenic bacteria, and its deficiency leads to a decrease in the effectiveness of the fight against infection.

To recognize a shortage, you should focus on the following manifestations:

bleeding gums;
the appearance of depression;
excessive irritability;
pain in the joints;
deterioration in the condition of the skin;
hair loss;
bruises under the eyes;
general morbid condition;
lethargy and apathy.

Indications for use and overdose

Ascorbic acid is an important element of the diet. At the same time, the required norm of vitamin per day should be maintained throughout the year. Separately, it is worth highlighting situations where the appointment is mandatory:

liver disease;
overdose of anticoagulants;
overwork;
growth period;
pregnancy and lactation;
infectious diseases;
hemorrhagic diathesis;
beriberi (winter-spring period);
with broken bones and so on.

But when planning a diet or taking additional drugs, one should not forget about the risk of an overdose of ascorbic acid. This problem often manifests itself as follows:

diarrhea;
irritation of the stomach (when taken simultaneously with aspirin in high dosage);
manifestation of hemolysis;
deterioration in the absorption of vitamin B12;
damage to tooth enamel;
exacerbation of problems with diabetes;
addiction (especially dangerous during pregnancy).

Vitamin C is an essential element that takes part in many processes in the body. With its lack, serious problems can arise in the work of internal organs and various systems. It is important to know the daily intake of vitamin C, since an excess of this substance is unfavorable for health. There are many foods that can be included in the diet in order to saturate the body.

One can talk endlessly about the beneficial properties of ascorbic acid, but such functions can still be distinguished. Firstly, this substance helps to strengthen the immune system and collagen synthesis. Secondly, vitamin C has antioxidant properties, and it is also important for the production of hormones. Thirdly, this substance strengthens the cardiovascular system and preserves the cells of the nervous system.

Daily intake of vitamin C

Scientists have conducted a considerable number of experiments that have made many useful discoveries. For example, it was possible to establish that the older a person is, the more ascorbic acid he needs. To determine the required amount of vitamin C, it is important to consider age, gender, lifestyle, bad habits and other characteristics.

The daily norm of vitamins C, depending on some indicators:

For men. The recommended daily dose is 60-100 mg. With an insufficient amount of ascorbic acid, in men, the density of spermatozoa decreases.
For women. The daily norm of vitamin C in this case is 60-80 mg. With a lack of this useful substance, weakness is felt, problems arise with hair, nails and skin. It is worth noting that if a woman takes oral contraceptives, then the indicated amount should be increased.
For kids. Depending on age and gender, the daily norm of vitamin C for children is 30-70 mg. Ascorbic acid for the child's body is needed for the restoration and growth of bones, as well as for blood vessels and immunity.
With a cold. As a preventive measure, as well as for the treatment of colds and viral diseases, it is worth increasing the indicated dose to 200 mg. In the event that a person suffers from bad habits, then the amount should be increased to 500 mg. Due to the increased intake of ascorbic acid, the body fights viruses faster and more efficiently, which means that recovery comes faster.
During pregnancy. A woman in position should consume more ascorbic acid than usual, since this substance is necessary for the proper formation of the fetus, and for the immunity of the expectant mother herself. The minimum amount for pregnant women is 85 mg.
When playing sports. If a person is actively involved in sports, then he needs to get more vitamin C from 100 to 500 mg. Ascorbic acid is important for ligaments, tendons, bone and muscle. In addition, this substance is necessary for the full absorption of protein.

If the norm of vitamin C cannot be achieved through the use of the necessary food, then a person is recommended to drink special multivitamin preparations. In severe cold and heat, the body should receive more ascorbic acid than usual, by about 20-30%. If a person is sick, experiences frequent stress, or suffers from bad habits, then 35 mg should be added to the daily allowance. It is important to say that the required amount of acid should be divided into several doses, which means that they will be absorbed evenly.

In Edinburgh in the 18th century, a medical student discovered that citrus fruits were an effective cure for scurvy. Only after 2 centuries it was found out that ascorbic acid or vitamin C is the substance that treats a painful illness. It was only possible to synthesize it in 1928 from.

Vitamin C (ascorbic acid) is a water-soluble vitamin. Vitamin C is important for the growth and repair of tissue cells, gums, blood vessels, bones and teeth, promotes absorption by the body, accelerates recovery (calorificator). Its benefits and value are very great for protection against infections. It acts as an immune booster.

As a dietary supplement, it is designated as .

Ascorbic acid is an organic compound related to glucose, in the form of a white crystalline powder with a sour taste. Performs the biological functions of a reducing agent and coenzyme of some metabolic processes, is an antioxidant.

Vitamin C is easily destroyed by heat treatment of foods, light and smog.

Loss of vitamin C can occur with improper food processing and prolonged storage of prepared foods. The safety of vitamin C is ensured by the correct cooking of vegetables and fruits. Vegetables should not be left peeled and cut in the air for a long time; when cooking, they should be placed in boiling water immediately after cleaning. Frozen vegetables should be immersed in boiling water, as slow thawing increases the loss of vitamin C.

With hypovitaminosis (deficiency) C, the following symptoms appear: heart weakness, fatigue, shortness of breath, resistance to various diseases (calorizator) decreases. In childhood, the processes of ossification are delayed.

With an acute lack of vitamin C, scurvy develops.

Scurvy is characterized by: swelling and bleeding of the gums, loosening and loss of teeth, frequent colds, varicose veins, hemorrhoids, overweight, fatigue, irritability, poor concentration, depression, insomnia, early formation of wrinkles, hair loss, blurred vision, hemorrhages in muscles, skin, joints.

Too much vitamin C in the body

Vitamin C is considered safe even in large amounts, as the body easily eliminates unused vitamin residues.

However, excessive intake of vitamin C can lead to

The body of any baby is in need of a certain amount of vitamins used to maintain normal life. Among the useful vitamins, ascorbic acid is isolated - vitamin C. Quite often, mothers buy it in a pharmacy for their baby. Ascorbic acid tends to dissolve in water and can enter the body only with food. Its main goal is to protect beneficial substances from the effects of free radicals, because even in a small amount, vitamin C can improve the protective function of the body, increase the elasticity of blood vessels, and increase the protective function of the body.

The child does not always get the right amount of vitamin C from food, then special complexes come to the rescue.

What is vitamin C for?

Vitamin C performs several beneficial functions in the body:

produces collagen - a structural protein of the skin, which is needed by bone and cartilage tissue;
promotes the production of adrenaline, which is the key to a good mood, prevents the appearance of stress;
forms carnitine, which burns fats and relieves excess weight;
activates the work of digestive enzymes;
accelerates redox reactions;
forms and deposits glycogen in the liver;
improves cellular respiration.

Vitamin C for children is an excellent prevention of diseases such as SARS and influenza. On sale there are specialized tablets that contain glucose and have a pleasant taste. This is the cheapest and most effective method of boosting the immune system.

Functions of Vitamin C

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Ascorbic acid is of great importance in the development of the child's body. It has a beneficial effect on the performance of internal organs and the nervous system. Thanks to vitamin C, iron is better absorbed, the body is cleansed of negative substances.

Vitamin C has a beneficial effect on the nervous system of the child, helps to increase mindfulness
Vitamin C is indispensable for children during rapid growth. Especially in adolescence, they are more likely to be exposed to infectious diseases due to a decrease in the immune system. In view of this, parents should from time to time acquire ascorbic acid, which contains glucose.
External factors can have a negative impact on the component. If you store plant products for a long time, some of the vitamins are lost. Heat treatment also has a detrimental effect. It is advisable to eat fresh fruits and vegetables. For babies under two years old, it is necessary to mash fresh vegetables and fruits daily.
Often, the child's body lacks ascorbic acid. It is possible to determine that the baby's body is experiencing a lack of vitamin C by certain signs:
the child gets tired quickly;
bleeding gums;
weak immunity, because of which the child often gets sick;
reduced permeability of small blood vessels;
lips, nose, ears and nails take on a blue tint.

When taking ascorbic acid, the dosage must be observed. The use of an increased dose may not have the best effect on the performance of internal organs. The occurrence of allergic manifestations is observed occasionally.

With a lack of vitamin C, a child can often get colds (more in the article:)
Foods fortified with vitamin C
Fresh fruits and vegetables are more beneficial. They contain a large amount of vitamin C, which is why they should be present in the daily menu of the child. The following products are especially distinguished by their high content:
sweet bell pepper;
tangerine, lemon, orange;
kiwi;
sea buckthorn;
strawberry;
black currant;
rose hip;
potato;
green pea.

The daily dose of vitamin C is found in the following foods:
small orange - one piece;
sweet pepper - one piece;
young potatoes - one or two pieces;
cabbage - 0.2 kg.

Contrary to popular belief, vitamin C is not only found in citrus fruits.
To increase immunity, you can take complex vitamins, which include ascorbic acid. Such vitamins are produced for any age category. When taking them, you must follow the instructions, which indicate the conditions of use and all possible contraindications. If a child aged one to two years does not eat well, he is prescribed a complex of vitamins. When taking, you need to monitor the well-being of the baby and possible allergies.
Ascorbic acid is prescribed for children in the form of injections or tablets. They are used for malnutrition of the child. The duration of the course is influenced by the individual qualities of the body, the state of the immune system and the signs of the disease. If necessary, the course can be re-assigned.
0-12 months - the daily requirement of vitamin C is found in mother's milk;
1-3 years - 5 mg;
4-8 years - 25 mg;
9-13 years - 45 mg;
14-18 years - 75 mg for boys and 65 mg for girls.

A child up to a year receives the required amount of vitamin C from mother's milk.
You also need to know the maximum allowable level of vitamin C (UL):
1-3 years - 400 mg per day;
4-8 years - 600 mg per day;
9-13 years - 1200 mg per day;
14-18 years - 1800 mg per day for adolescents, women during childbearing and breastfeeding.

Types of medicines
There are the following types of drugs:
lyophilisate 50 mg used to make a liquid solution for intravenous and intramuscular use;
liquid solution 50 mg/ml, 100 mg/ml, used for intravenous and intramuscular use;
liquid solution 150 mg / ml, used for intravenous use ("Vitamin C-injectopas");
dragee 50 mg;
powder 1 g, 2.5 g for making a solution that is taken orally;
tablets 25 mg, 50 mg, 75 mg, 100 mg, 500 mg, 2.5 g;
chewable tablets 200 mg ("Asvitol"), 500 mg ("Vitamin C 500");
effervescent tablets 250 mg, 1000 mg;
effervescent tablets 500 mg ("Ascovit", "Celascon Vitamin C"), effervescent tablets 1000 mg ("Additive Vitamin C", "Ascovit").

Effervescent vitamin C is especially popular with children as it is consumed in the form of a delicious drink.
In addition, the opportunity to purchase drops, which contain ascorbic acid. These drops should be taken orally.
Vitamin C with glucose
Vitamin C is normally absorbed in the small intestine. Ascorbic acid, which contains glucose, is often recommended for young children. Babies in two or three years are preferable to choose a complex of vitamins. After 6 years, as a preventive measure, it is advisable to use ascorbic acid containing glucose daily.
children aged 6-14 years - 50 mg as a prophylaxis;
after 14 years - 50-75 mg;
after 6 years - up to 100 mg two to three times a day as a prophylaxis.

The absorption of glucose is easy and it serves as another source of energy. Taking pills is advisable in the following cases:
if the body lacks ascorbic acid;
during the rapid growth of the child;
the presence of great mental and physical stress.

During the school period, vitamin C is best taken with glucose.
Children under three years of age should not take the drug. At two or three years, take precautions when taking. Rarely, allergic reactions occur.
If your baby is given ascorbic acid, you must tell your pediatrician about this, otherwise changes in laboratory tests may occur. The doctor decides on the appointment of ascorbic acid for children under two years of age in case of hemorrhagic diathesis.
Myths about vitamin C
There is an erroneous opinion about ascorbic acid:
She can handle colds. The history of this fiction originates in the 70s of the 20th century. His refutation happened quite recently as a result of foreign studies, which proved that the use of vitamin C in large doses can speed up the healing process by only half a day. However, it is still recommended to use ascorbic acid during a cold, due to the fact that during illness, its consumption by the body increases.
Ascorbic acid does not accumulate in large quantities. Excessive use of it can cause an overdose. Signs of an overdose include nausea, vomiting, diarrhea, headache, insomnia, and excessive excitability. In some situations, there is a violation of the kidneys and pancreas.
You can stock up on vitamin C for a long time if you eat fruits and berries in large quantities in the summer season. According to average data, the withdrawal of vitamins from the body occurs within 5 hours.
The body needs ascorbic acid only in winter, when there is a peak of seasonal colds. This is a fiction, since spring and autumn are the time when the immune system weakens and the body lacks vitamin C (see also:).

Even if a child actively eats seasonal berries, they cannot saturate his body with vitamin C for several months in advance.
What else do you need to know?
If you use ascorbic acid regardless of age, there is a risk of increasing the concentration of benzylpenicillin and antibiotics of the tetracycline group. It promotes better absorption of iron, which is why it should not be given to children with high hemoglobin levels.
The drug should be taken only on the recommendation of a doctor in a small dose. Freshly squeezed juice and an alkaline liquid slow down the absorption of ascorbic acid. When taken for a long time, kidney function should be checked. Ascorbic acid affects the production of corticosteroid hormones.
Any medications must be stored out of the reach of children. Ascorbic acid remains fresh for two years from the date of manufacture.
The child's body needs ascorbic acid during rapid growth and development. It prevents the formation of diseases of the respiratory tract, digestive system and other organs. With its lack over a long period of time, various complications can develop. To avoid this, it is necessary to monitor its norm in the body and undergo medical examinations in a timely manner.