Adding vitamin C to your diet is definitely one of the best decisions you can make. It’s an antioxidant, helps the body heal, and is an essential component of bone formation. Because of these properties, vitamin C slows down the ageing process, keep your bones and gums healthy, and boosts your immune system too. Vitamin C gummies are an excellent alternative for those who don’t like pills because gummies are just really fun to eat and can be delicious also.
While no one will deny that vitamin C is great for your health, it’s crucial to track your dosage and make sure that you don’t overdo your supplement intake. It can be pretty easy to treat gummy like candy (the kids definitely do it), but it’s best if you moderate your doses. Vitamin C isn’t life-threatening, and there’s minimal risk of an overdose—at most, you’ll get an upset stomach, but why even go through that if you don’t have to?
Appropriate Doses Of Vitamin C
Figuring out how many vitamin C gummies you should take is tricky because, unfortunately, no scientist measures doses based on the number of gummies. Life would be pretty amusing if the labelling said something like “two and a half gummies in the morning” instead, you get a boring “30mg of vitamin C supplement”. These aren’t actual doses; that’s something we’ll get to in a bit—the point we’re making here is that you’ll have to see what these numbers mean in terms of gummies. So, the first question you should ask is: What are the appropriate doses of Vitamin C for different age groups?
The table below shows the dose levels suggested by the NIH according to stages of life. These are just the average numbers, though, and the appropriate doses can vary between different people:
| Birth to 6 months | 40 mg |
| Infants 7–12 months | 50 mg |
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
| Breastfeeding teens | 115 mg |
| Breastfeeding women | 120 mg |
Source: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
How Do I Figure Out My Vitamin C Requirements?
As with any health-related decision, you should consult with your doctor to determine your vitamin C requirements. They’ll tell you exactly how to balance out healthy eating with your supplements and draw up a nutritional plan to guide you. Although there aren’t any severe side-effects to vitamin C, it has been known to interact with other medication—which is another reason to not self-medicate and seek professional opinion instead.
Vitamin C gummies alone aren’t supposed to be a standalone source of vitamin C; you should pair your supplement use with other sources of the vitamin, like:
- Spinach
- Broccoli
- Citrus fruits like oranges
- Strawberries
- Potatoes
- Brussel Sprouts
If you make a combination of vitamin C gummies with foods that are rich in vitamin C, you won’t have to worry about any kind of vitamin C deficiency for a very long time. This brings us to a fundamental question:
What Are The Signs Of Vitamin C Deficiency?
The signs of vitamin C deficiency are diverse and show up in different patterns along the way. If you see anything of the following symptoms in the future, you should get in touch with your doctor to see if you need to raise your vitamin C intake:
- Anemia
- Swelling
- Easy bruising
- Pain in the joints and bones
- Gum disease
- Scurvy
- Splotches on the skin
This isn’t a complete list of the symptoms of a vitamin C deficiency, so if you think that its time to book an appointment with your physician—do not hesitate to do so at all.
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