Nutritionist told in what doses you need to take vitamin C.

Everyone knows about the benefits of vitamin C. However, data on how much it should be taken varies widely.. Some are afraid of high doses for fear of overdose.

“Vitamin C is a water-soluble vitamin that works in our body as an antioxidant, protecting against free radicals, participates in the formation of collagen, helps with the absorption of iron and the immune system,” says the expert..

Standard prophylactic doses: for women - 75-80 mg, for men - 90-95 mg. However, any stress, bad habits and other negative factors require an increase in the dose.. For example, smokers need to take at least 35 mg more.

If you want to get vitamin C from food, then the best source is fruits and vegetables.

For example, a whole large bell pepper contains a daily dose of vitamin C, 100 g of strawberries - 60 mg. But citrus fruits, contrary to stereotypes, contain a lower dose - 54 mg per 100 g.

As you can see, there is no need to take supplements.. Vitamin C is easy to get from affordable foods.

However, it is important to consider that during the heat treatment of products (for example, during cooking), approximately 30% of vitamin C is lost..

A nutritionist told in what dosages to take vitamin B6 If you still take vitamin C in supplements, remember that the maximum allowable daily dose is 2000 mg.

A nutritionist told in what dosages to take vitamin B3 With supplements it is easy to overdo it, taking a high dose of antioxidants leads to an increase in the risk of mortality. The maximum daily dose of vitamin C is 2000 mg.

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