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The best way to get the daily requirement of vitamin C is to eat a healthy balanced diet containing a variety of fruit and vegetables.

Vitamin C containing food should be eaten every day because it is not fat-soluble and cannot be stored in human body. That is why vitamin C toxicity is very rare, however, large amount of these vitamin result in skin rashes, stomach upset and diarrhea.

The shortage of vitamin C can lead to deficiency with such symptoms as:

• Dry and splitting hair;
• Gingivitis;
• Bleeding gums;
• Rough, dry, scaly skin;
• Decreased wound-healing rate;
• Weakened tooth enamel;
• Anemia;
• Decreased ability to fight infection;
• Possible overweight because of slowed metabolism.

Vitamin C deficiency in severe form is a serious disease – scurvy, that is rare nowadays.

Daily recommendations of vitamin C intake are:

Babies and Children

• 0 – 6 months: 40 mg/day
• 7 – 12 months: 50 mg/day
• 1 – 3 years: 15 mg/day
• 4 – 8 years: 25 mg/day
• 9 – 13 years: 45 mg/day

Adolescents

• Girls 14 – 18 years: 65 mg/day
• Boys 14 – 18 years: 75 mg/day

Adults

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day

Pregnant and breastfeeding women need higher doses. Smokers and people suffering from infectious respiratory diseases also need larger amount of this vitamin. To know your dose, it is recommended to consult your physician.