The recommended daily intake of vitamin C varies by age and gender. For adult women, the recommended amount is 75 mg per day, while adult men should aim for 90 mg per day. Pregnant and breastfeeding women may require higher amounts. It is important to note that smokers may also need an additional 35 mg per day due to increased oxidative stress. While it is possible to obtain sufficient vitamin C through a balanced diet, supplements can be considered if dietary intake is inadequate.
Signs of Vitamin C Deficiency
Vitamin C deficiency can manifest in several ways, with symptoms often affecting the skin. Common signs include dry and rough skin, slow wound healing, and the appearance of small, red spots on the skin due to weakened blood vessels. In severe cases, a deficiency can lead to scurvy, characterized by bleeding gums, joint pain, and fatigue. If you notice any of these symptoms, it is important to evaluate your vitamin C intake and consult a healthcare professional if necessary.
Tips for Incorporating More Vitamin C into Your Routine
To boost your vitamin C intake, consider adding a variety of fruits and vegetables to your meals. Start your day with a glass of freshly squeezed orange juice or a smoothie packed with vitamin C-rich ingredients. Snack on raw bell peppers or strawberries for a healthy, vitamin-packed treat. When selecting skincare products, look for those containing stabilized forms of vitamin C, such as ascorbic acid or sodium ascorbyl phosphate, to ensure maximum efficacy. Consistency is key, so make vitamin C a regular part of your skincare and dietary routine.
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