Vitamin C: Supports Immunity and Collagen Production – What Are Its Other Benefits and How Much Should You Take Daily?
Vitamin C is one of the most important nutrients affecting our health. Known primarily for supporting the immune system and collagen production, vitamin C also has many other benefits. In this article, we will discuss its additional benefits and appropriate daily intake doses.
What are the benefits of taking vitamin C?
Strengthening the immune system:
Vitamin C is a key component in strengthening the immune system. It helps in the production of white blood cells, which are essential for fighting infections. Regular intake of vitamin C can shorten the duration of a cold and alleviate its symptoms.
Collagen production:
Collagen is a protein that forms the basis for the skin, bones, blood vessels, and other tissues. Vitamin C is essential for collagen synthesis, which helps maintain healthy and firm skin, and supports wound healing.
Antioxidant action:
Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. This contributes to slowing down the aging process and reducing the risk of chronic diseases.
Improving iron absorption:
Vitamin C increases the bioavailability of iron from plant sources, which is particularly important for people on a vegetarian or vegan diet. It helps prevent iron deficiency anemia.
Support for heart health:
Regular consumption of vitamin C can help lower blood pressure and improve blood vessel function, thereby reducing the risk of cardiovascular diseases.
Reduction of oxidative stress:
Vitamin C helps reduce oxidative stress in the body, which is beneficial for brain health and can lead to improvement of cognitive functions.
How much vitamin C should you take daily?
The recommended daily dose of vitamin C varies depends on age, gender, and health status.Below are approximate guidelines. It is worth adhering to the doses listed on the packaging.
- Adults (men): 90 mg daily
- Adults (women): 75 mg daily
- Pregnant women: 85 mg daily
- Breastfeeding women: 120 mg daily
- Children (1-3 years): 15 mg daily
- Children (4-8 years): 25 mg daily
- Children (9-13 years): 45 mg daily
- Teenagers (boys 14-18 years): 75 mg daily
- Teenagers (girls 14-18 years): 65 mg daily
Note that smokers require about 35 mg more vitamin C daily due to greater exposure to oxidative stress.
Conclusion
Vitamin C is not only important for immunity and collagen production but also brings many other health benefits, such as antioxidant action, improved iron absorption, heart health support, and reduction of oxidative stress. Using appropriate doses of vitamin C according to recommendations can bring significant health benefits. It is always advisable to consult a doctor or dietitian before starting supplementation to tailor the doses to individual needs.