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Vitamin C: how much is enough?

How Much Vitamin C Do We Really Need?

The RDA for vitamin C is set at 90 mg a day for men and 75 mg a day for women. In addition to supporting immune function, this vitamin improves heart health, is a building block of collagen necessary for healthy skin, digestive tract, and joints, and has been shown to kill certain cancer cells, among other functions.

Also, in addition to getting vitamin C from food sources, you can take it orally in supplement form or given intravenously. How you get it determines how much you need. When taken orally, which is usually the way most of us get it, intestinal absorption, among other factors, determines how much it is actually concentrated in the blood. It’s also important to note that stress depletes vitamin C and who’s not under stress these days? Taken intravenously it prevents digestion and absorption is more efficient.

According to cardiovascular research scientist and doctor of pharmacy, James DiNicolantounio, optimal dosages can be up to 1,250 mg twice a day and while even 2.5 grams a day does not necessarily produce full saturation, they can still have benefits.

Keep in mind that vitamin C is soluble in water, so it is not stored in fat cells. That is why it must be taken daily. Part of what you eat is also excreted. Research has shown that the bioavailability was effective and complete for a single 200 mg. dose. In those tested, no vitamin C was excreted below 100 mg. dose. Therefore, it was concluded that the minimum effective dose should be 200 mg daily. The optimal dose is likely to be much higher.

For example: you would need to take 1250 mg. of vitamin C twice a day to reach 80 μm (μm represents the concentration in the blood); and 5 grams (5,000 mg) per day to reach 250 µm. Therefore, even taking 2.5 grams a day does not necessarily result in fully saturated blood levels of vitamin C. It is also important to note that it is more effective to take it in divided doses throughout the day rather than one large dose for the best results.

I had a bio-impedance test years ago which revealed that my body required much more vitamin C than it was currently taking. And I thought it was taking a lot! Increasing my intake in divided doses to 4,000 mg. daily has helped me control some serious gum problems. When I am battling a cold or exposed to someone who is, I usually increase it to 1000mg. per hour throughout the day for a day or two.

Many naturopathic doctors recommend taking vitamin C throughout the day until you reach intestinal tolerance, that is, until you start to experience diarrhea, and then back off a bit to the amount that is effective for you.

My suggestion is that you pay attention to your body and use vitamin C on a daily basis. It’s not stored so you don’t overdose like you can with fat-soluble vitamins. Especially during cold and flu season, it is important to get enough food each day.

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