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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 per day for men and 75 mg per day for women. In addition to supporting immune function, this vitamin improves heart health, is a building block for collagen necessary for skin, gastrointestinal and joint health, and has been shown to kill certain cancer cells among other functions.

In addition, in addition to getting vitamin C from foods, you can either take it orally in supplement form or administer it intravenously. How you get it determines how much you need. When taken orally, which is usually how most of us get it, intestinal absorption among other factors determines how much is actually concentrated in your blood. It’s also important to note that stress depletes vitamin C and who isn’t under stress these days? Taken intravenously bypasses digestion and absorption is more efficient.

According to cardiovascular research scientist and doctor of pharmacy, James DiNicolantounio, optimal doses can be as high as 1,250 mg twice daily and although even 2.5 grams daily does not necessarily produce full saturation, it can still have benefits.

Remember that vitamin C is a water-soluble vitamin, so it is not stored in your fat cells. Therefore, it must be taken daily. Some of what you take in is also excreted. Research has shown that bioavailability was effective and complete for a single 200 mg. dose In those tested, no vitamin C was excreted below 100 mg. dose So 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 1,250 mg. of vitamin C twice a day to reach 80 μm (μm represents concentration in the blood); and 5 grams (5,000 mg) per day to reach 250 μm. So even taking 2.5 grams per 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 to get the best results.

Years ago I did a bio-impedance test which revealed that my body needed a lot more vitamin C than I was taking now. And I thought I was taking a lot! Increasing my intake in divided doses to 4,000 mg. daily helped me get some serious gum problems under control. When I’m fighting a cold or exposed to one that is, I usually increase that to 1,000 mg. per hour during the day for a day or two.

Many naturopaths recommend taking vitamin C throughout the day until you reach intestinal tolerance, that is until you start experiencing diarrhea, and then back off slightly to the effective amount for you.

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

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