Here are a few of the best sources of vitamin C:

• Kiwi Fruit: 1 cup contains 164 milligrams (273 percent DV)
• Bell Peppers: 1 cup, raw contains 120 milligrams (200 percent DV)
• Orange: 1 cup contains 95.8 milligrams (160 percent DV)
• Strawberries: 1 cup contains 89.4 milligrams (149 percent DV)
• Papaya: 1 cup contains 86.5 milligrams (144 percent DV)
• Pineapple: 1 cup contains 78.9 milligrams (131 percent DV)
• Grapefruit: 1 cup contains 71.8 milligrams (120 percent DV)
• Broccoli: ½ cup, cooked contains 50.6 milligrams (84 percent DV)
• Brussels Sprouts: ½ cup, cooked contains 48.4 milligrams (81 percent DV)
• Mango: 1 cup contains 45.7 milligrams (76 percent DV)
• Tomatoes: 1 cup contains 18.9 milligrams (32 percent DV)
• Spinach: 1 cup, cooked contains 17.6 milligrams (29 percent DV)

Vitamin C Dosage and Supplements

The recommended intake of vitamin C can vary by age and gender. Here are the recommended dietary allowances for vitamin C according to the National Institutes of Health: (10)

• 0–6 months: 40 milligrams daily
• 7–12 months: 50 milligrams daily
• 1–3 years: 15 milligrams daily
• 4–8 years: 25 milligrams daily
• 9–13 years: 45 milligrams daily
• 14–18 years: 75 milligrams daily for males, 65 milligrams daily for females
• 19+ years: 90 milligrams daily for males, 75 milligrams daily for females

Individuals who smoke need an additional 35 milligrams of vitamin C daily. Vitamin C needs also increase in women who are pregnant and breastfeeding to 85 milligrams and 120 milligrams, respectively.

Much like other antioxidants, such as astaxanthin or beta-carotene, vitamin C supplements are also available and can be found in vitamin C powder, tablet and capsule form. Possible vitamin C tablets benefits include increased immunity, better skin health and a reduced risk of deficiency.

However, unless advised by your doctor, it’s best to get your vitamin C from whole food sources rather than supplementation. Not only can these nutrient-dense foods provide an assortment of other important vitamins and minerals, but there is also a reduced risk of adverse side effects that may come with supplementation, like an increased risk of kidney stones in men.

There seems, though, to be no serious side effects even with high doses of vitamin C. With the exception of a slightly higher risk of kidney stones (in men only), most adults can safely take up to 2,000 milligrams per day of vitamin C and experience very mild stomach discomfort at most.  By Rachael Link, MS, RD

Nutritional and Chiropractic care offered by Steven B. Wasserman, a local Chiropractor in Los Alamitos, Dr. Wasserman can provide a consultation to identify the source or cause of your problem and a treatment plan to relieve it.  Call us at 562-430-4949 for an appointment.