Although it is an important nutrient that the body needs, vitamin C is easily soluble in water and can be excreted in the urine. That is, people who do not meet the needs of vitamin C per day are at risk of experiencing a deficiency of this nutrient.
So, how much vitamin C do you actually need to get so that the body can function normally? Below is the answer.
Vitamin C requirement per day
Basically, you can calculate your nutritional needs using some general formulas. However, this calculation only applies to macronutrients in the form of protein, carbohydrates, and fats.
The need for micronutrients such as vitamins and minerals generally refers to the Nutrition Adequacy Rate published by the Indonesian Ministry of Health. This figure is the recommended average adequacy value for everyone in the same scope.
Everyone’s vitamin C needs are basically different, depending on age, weight, height, and various other factors. However, as a general guideline, you can basically refer to the following.
1. Babies and children
The nutritional needs of infants aged 0-6 months are met from breast milk (ASI). So, mothers need to eat food sources of vitamin C to meet the needs of children. After 6 months, then the child gets vitamin C intake from food.
Below is the daily requirement of vitamin C for infants and children by age.
0 – 5 months: 40 milligrams
6 – 11 months: 50 milligrams
1 – 3 years: 40 milligrams
4 – 6 years: 45 milligrams
7 – 9 years: 45 milligrams
2. Boys
Vitamin C intake is very important to support the growth and repair of body tissues. For men, the recommended daily intake of vitamin C is as follows.
10 – 12 years: 50 milligrams
13 – 15 years: 75 milligrams
16 – 18 years: 90 milligrams
19 – 29 years: 90 milligrams
30 – 49 years: 90 milligrams
50 – 64 years: 90 milligrams
65 – 80 years: 90 milligrams
Over 80 years: 90 milligrams
3. Girls
The need for vitamin C per day for women during adolescent development is not much different from that for men. However, in general the scores are lower once you reach the age of 16 – 18 years. Here are the details.
10 – 12 years: 50 milligrams
13 – 15 years: 65 milligrams
16 – 18 years: 75 milligrams
19 – 29 years: 75 milligrams
30 – 49 years: 75 milligrams
50 – 64 years: 75 milligrams
65 – 80 years: 75 milligrams
Over 80 years: 75 milligrams
4. Pregnant or breastfeeding
Pregnant or nursing mothers need more vitamin C intake because they also meet the nutritional needs of babies. The following is the daily requirement of vitamin C for pregnant or lactating women.
Pregnant trimesters 1 – 3: add 10 milligrams of daily needs
Breastfeeding for the first 12 months: add 25 milligrams of daily requirement
If the intake of vitamin C is not as needed
Adequate intake of vitamin C is not only necessary to maintain normal body functions, but is also important to prevent various health problems. Both insufficient or excessive intake, both can have a negative impact.