How much vitamin C and what type do you need? While most animals are able to make their own vitamin C from glucose using four liver enzymes to convert it, it does not work like that in humans. Humans are told they need about 75mg/day, which breaks down to about 1.2mg per kilogram of body weight, but when compared to the amounts that animals who cannot make their own vitamin C take in, that value falls very short. Animals that cannot make their own vitamin C, such as wild gorillas and guinea pigs take in an estimated 30mg per kg of body weight (versus 1.2mg/kg in humans). This is a gross underestimation of the human need for vitamin C.
The human recommend daily allowance (RDA) for Vitamin C is more for preventing scurvy, but not for supporting optimal health!
SYMPTOMS OF DEFICIENCY
If you experience any of the following symptoms, your body might be hinting at deficiency:
- Dry hair
- Slow wound healing
- Bruise easily
- Dry, rough skin
- Gingivitis and bleeding gums
- Poor immune function
- Frequent nosebleeds
- Scurvy (extreme deficiency)
HOW MUCH VITAMIN C DO YOU NEED?
How much vitamin C you need depends on a number of factors. While the vitamin C RDA for adults 19 years and older is 75-90 milligrams (mg), 75mg for women and 90mg for men, experts like Dr. Suzanne Humphries claim that is a gross underestimation. She suggests a more ideal minimum RDA would be almost double that, at 125-150mg/day. Please note: you may need even more if you are under chronic stress, drink alcohol, take birth control, or some pharmaceutical drugs, so work with your health advocate to help take these variables into consideration for you.
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