Too little vitamin C can lead to signs and symptoms of deficiency, including:
- Anaemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.
Dietary Reference Intakes for vitamin C:
Infants
- 0 - 6 months: 40* milligrams/day (mg/day)
- 7 - 12 months: 50* mg/day
*Adequate Intake (AI)
Children
- 1 - 3 years: 15 mg/day
- 4 - 8 years: 25 mg/day
- 9 - 13 years: 45 mg/day
Adolescents
- Girls 14 - 18 years: 65 mg/day
- Boys 14 - 18 years: 75 mg/day
Adults
- Men age 19 and older: 90 mg/day
- Women age 19 year and older: 75 mg/day
Smokers or those who are around second hand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you.
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