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What is the Proper Vitamin C Dosage?

If you are looking at supplementing your diet with Vitamin C then you likely have several questions. You want to get the many benefits that come from the vitamin, but you do not want to run the risk of overdosing on it. How do you know the proper Vitamin C dosage?  What form of the vitamin should you take to get the best absorption and maximum benefit? Is there a difference in how you take the vitamin between the different forms of it that are available? Exploring the answers to these questions will help you to make the right decision about what to take, how much to take and how to avoid any problems.

The first thing you should know is that there may be a difference in the absorption of Vitamin C based on how you take it. For example, the liquid form is likely to absorb into your system faster than a tablet or capsule. However, the popular belief that this makes a difference is mistaken. In fact, it may not be to your benefit to have the fastest absorption. The body is going to use what it needs at the time. If your entire dosage absorbs quickly then you might end up wasting much of the dose that you have taken because the body does not need it.

Another common misconception is that tablets have absorption problems. Many believe that taking a tablet is essentially wasteful because it may not absorb correctly.  That is actually rare and is only common with non-name brand tablets. If you take the name brands then you will not have any worries about it absorbing as you need it. In fact, tablets are one of the most cost-effective ways to take Vitamin C. You can get the right Vitamin C dosage at much less cost. The problem is that tablets are not as easy for you to swallow.

Many people prefer to take capsules because they are easier to swallow. They also break down quite simply. Another thing that people like is the ability to break the capsule and use the actual vitamin in food or drinks. It makes it simpler to take for those that just cannot take pills at all. Chewable versions are often not preferred unless you are dealing with small children that will only take chewable versions. It tends to cost more than other choices and the potency of the vitamin is less. They will also have sugar and flavors that people may not want in their vitamins.

Powders and liquids are also chosen by many people. The powders are almost as cost-effective as the tablets and they offer a more flexible dosing. Because they can be mixed with foods, powders are excellent for those that take larger doses. The liquid form will absorb faster and offer flexible dosage ability, but otherwise it is not much different than any other form. It is, however, the most expensive form of the vitamin that one can get.

The proper Vitamin C dosage will vary by age, sex and other concerns. The dosages for ages one and up are:

  • Children one to three should have no more than 15 mg per day
  • Children four to eight should have no more than 25 mg per day
  • Children nine to thirteen should have no more than 45 mg per day
  • Teens aged fourteen to eighteen should have no more than 65 mg per day for females and 75 mg per day for males
  • Adults nineteen and over should have 75 mg for females and 90 mg for males
  • Women who are pregnant should have 80 mg per day if they are under eighteen and 85 mg per day if they are nineteen or older
  • Women who are breastfeeding should have 115 mg per day if they are under 18 and 120 mg per day for those nineteen and over
  • Smokers should add 35 mg per day to their intake

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