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How to properly supplement vitamin C?

Vitamin C is a water-soluble substance that has many health benefits, but that does not mean that more vitamin C is better for the body.

Benefits of Vitamin C

Vitamin C acts as a catalyst in many important redox reactions in collagen synthesis, converts folic acid into folinic acid to help synthesize red blood cells, inhibits hyaluronidase to stabilize blood vessels.

In addition, this substance helps synthesize adrenal hormones, synthesize other organic components in teeth, bones and vascular endothelium. Helps increase iron absorption in the intestine, combined with vitamin E, beta-carotene, selenium to prevent the formation of free radicals that cause cytotoxicity.

In addition, vitamin C also increases the synthesis of anti-viral interferon, reduces sensitivity to histamine (a chemical that mediates allergic reactions. Maybe this is the reason people recommend vitamin C supplements during epidemics). However, there is still no scientific evidence that vitamin C helps prevent Covid-19. On the contrary, overdosing will cause side effects such as nausea, diarrhea and stomach cramps…

How to supplement Vitamin C

Therefore, before supplementing, you need to see if your body is lacking in vitamin C, is there enough vitamin C in your daily food intake?

Vitamin C

If vitamin C deficiency is severe, it can cause bleeding under the skin, bleeding gums, tooth loss, thickening of hair follicles. Milder causes stomatitis, gingivitis, anemia, reduced resistance to infections.

In contrast, when using high doses of vitamin C over 1000 mg/day for a long time, it can cause an excess of vitamin C, leading to insomnia, agitation, diarrhea, cystitis, peptic ulcer, decreased erythrocyte stability, causing dissolution of red blood cells. blood. It also causes kidney stones, even increases blood pressure, and interferes with the absorption of vitamins A and B12. If you stop suddenly, it will cause the opposite reaction.

The recommended daily dose of vitamin C to prevent deficiency in people in each specific age group is as follows:

  • Children from 1 to 3 years old: 15 mg.
  • Children from 4 to 8 years old: 25 mg.
  • Children from 9 to 13 years old: 45 mg.
  • Adolescents 14-18 years old: 75 mg (for men) and 65 mg (for women).
  • Adults over 19 years old: 90 mg (for men) and 75 mg (for women).

Some special cases need to add vitamin C such as: Smokers should add 35mg/day compared to the recommended dose; pregnant women should supplement with 85 mg of vitamin C per day; Breastfeeding women should take 120 mg of vitamin C per day.

Vitamin C is abundant in foods such as watercress, oranges, tangerines, lemons, grapefruit, tomatoes. Natural vitamin C supplements are best.

When the diet is not varied, lacking in substances, lacking in vitamin C, it can be supplemented with oral preparations. However, when supplementing with oral tablets every day, it is necessary to consult with a doctor and medical staff. Because in addition to benefits, vitamin C can also cause some unwanted effects such as allergies, difficulty breathing, rashes; swelling of the lips, tongue, throat, or face; diarrhea, stomach cramps; heartburn, nausea.

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