Vitamin C in the body plays a very important role, its deficiency can lead to significant health problems. The daily dose of vitamin C for a person varies depending on the number of years lived, the state of immunity, the place of residence, etc.
Why should I take a daily dose of vitamin C?
Water-soluble vitamin C enters the human body from food or vitamin preparations and, for a long time without delay, is excreted. And since it participates in a variety of processes, the daily dose of vitamin C must necessarily enter the body daily.
First of all, vitamin C is necessary for the oxidation and reduction processes to proceed. Without it, the synthesis of collagen, catecholamines and steroid hormones, hemopoiesis, the exchange of iron, calcium and folic acid are not without. Thanks to a daily dose of vitamin C, a good capillary permeability and the necessary coagulability of blood are maintained.
Vitamin C has an anti-inflammatory effect, protects against infections and enhances resistance to allergens and unfavorable factors. There are data proving that vitamin C is involved in the prevention of cancer, and its insufficient level increases the risk of oncology.
Vitamin C is also important for removing toxic, toxic and other harmful substances from the body, such as, for example, mercury, toxic copper, lead. Thanks to an adequate amount of vitamin C, cholesterol settles much less on the walls of the vessels.
The usefulness of vitamin C in stressful situations is due to the high consumption of ascorbic acid by the adrenal glands, which release the hormones necessary in this situation.
The maximum daily dose of vitamin C
The human body does not produce vitamin C, so it is necessary to constantly receive ascorbic from the outside. According to WHO, the maximum daily dose of vitamin C is 2.5 mg per kilogram of human weight. With a cold (or other factors), the daily dose of vitamin C increases, but it can not be more than 7.5 mg per kilogram of human weight.
Recommended daily intake of vitamin C:
- 30 mg is the norm for 0-6 months;
- 35 mg is the norm for 6-12 months;
- 40 mg is the norm for 1-3 years;
- 45 mg is the norm for 4-10 years;
- 50 mg is the norm for 11-14 years;
- 60 mg is the norm for 15 years and older;
- 70 mg - the norm in the period of bearing of the child;
- 95 mg is the norm in the period of breastfeeding.
The need for an organism in vitamin C increases by 30-50% with:
- smoking (passive smoking) or other toxic effects (eg, inhalation of urban smog);
- catarrhal or inflammatory disease, during recovery from illness;
- in an extreme (too hot or cold) climate;
- dystrophy;
- overwork and heavy physical exertion.
As well as the need for ascorbic acid becomes higher during periods of active growth, oral contraceptives and aspirin intake, in the elderly, tk. the absorption of vitamin C is reduced.
Lack of vitamin C can occur due to lack of presence in the diet or a violation of the absorption of vitamin in the body. If there are signs of a lack of vitamin C, you need to adjust the diet or consult a doctor. To pay attention to the following symptoms:
- bleeding gums and loosening of the teeth;
- prolonged wound healing;
- too easy appearance of bruises;
- joint pain;
- loss of elastic properties in the skin and hair loss;
- poor general condition - lethargy, drowsiness, irritability, depression.
For all the usefulness of vitamin C , do not exceed its maximum daily dose. Overdose of ascorbic can cause diarrhea, an allergic reaction, vitamin B12 deficiency. Long-term use of an increased dose of vitamin C is dangerous for people with high blood coagulability, thrombosis, thrombophlebitis and diabetes.