Two
hundred milligrams of Vitamin C may be an appropriate daily amount according to
a new study by the National Institutes of Health. For 20 to 30 percent of U.S.
adults, diet alone provides less than the current recommended dietary allowances
(RDA) of 60 mg. Half of all American men consume less than 84 mg of Vitamin C
daily in their food and half of U.S. women consume 73 mg a day from their diet.
Eating five fruits and vegetables a day will easily provide 200 mg of vitamin
C. Citrus fruits, strawberries and green vegetables such as broccoli are great
sources of Vitamin C.
A Lack of Vitamin C can lead to muscle weakness,
bleeding gums, loss of teeth, as well as fatigue and depression. Vitamin C may
also have the potential benefit of preventing diseases, especially certain cancers.
Current studies, for example, are exploring the possibility that Vitamin C can
reduce heart disease by blocking oxidation of cholesterol-carrying proteins, a
key factor in hardening of the arteries. Scientists don't know if the protection
comes from Vitamin C alone or from an interaction with other substances in foods.
Food contains a complex array of nutrients and other substances, such as proteins,
minerals, carbohydrates and fats that provide energy and promote health. The use
of supplements alone cannot substitute for proper food choices. Most healthy people
are better off eating fruits and vegetables rather than relying on supplements
because absorption of Vitamin C from supplements varies widely, depending on manufacturing
methods and the dose taken.
The current RDA for Vitamin C is 60 mg. RDAs
represent the amounts of nutrients that are adequate for the needs of most healthy
people. The RDAs amount is obtained from diets consumed over several days and
not from a single meal or food. This RDA is based on the amount of Vitamin C needed
to prevent a person from getting scurvy, a potentially fatal disease marked by
fatigue and bleeding. RDAs also provide body stores for about 30 days of Vitamin
C.
Doctors are now beginning to think beyond the required amount of vitamins
needed to prevent its deficiency, which has been the starting point for recommended
daily allowances. Now a variety of other factors are being considered in determining
the optimal dose of vitamins. When people from a National Institute of Health
(NIH) study received only 30 mg of Vitamin C a day, most reported feeling tired
and irritable. These symptoms are commonly seen with bad eating habits. If your
diet includes food from fast food restaurants, you may be prone to Vitamin C deficiency.
In such cases, a healthy intervention would be to include fruits and vegetables
to your diet. If excess Vitamin C is consumed then it can cause diarrhea and may
even cause urinary tract problems. At levels of 1,000 mg, high levels of oxalate
and uric acid in a patient's urine could lead to kidney stones. In other words,
as important as getting enough Vitamin C is, like most things, too much of it
is definitely a potential health risk. If you're still confused about how much
Vitamin C to take, consult your physician or pharmacist.
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