How much vitamin C should I take to support my immune system?

A man holds a bottle of Nutrilite Vitamin C Extended Release

As one of the 13 essential vitamins and minerals, and one that is key to supporting your immune system, it’s important to get your daily dose of vitamin C.

Vitamin C acts as an antioxidant, helping to protect your cells from free radicals. It also helps your body absorb iron and works to keep your immune system functioning properly.

Your body does not synthesize vitamin C, so you need to get it from outside sources. For the average adult, that means between 75 and 90 milligrams daily. Many people want more to support their overall health. So, where can you get vitamin C?

Four imperfect peppers--green, purple, red and yellow--lie in a row. against a white background.

Sources of vitamin C

You can fill much of your daily requirement by eating a healthy diet heavy in fruits and vegetables.

A cup of orange juice, for example, has about 100mgs of vitamin C. A half cup of green peppers has about 60mgs. Let that green pepper ripen to a red pepper and the vitamin C level jumps to 95mgs.

But let’s face it, in the chaos of everyday life, many people fall short of eating as many fruits and vegetables as they should. Some load up on vitamin C each day in the form of lozenges, gummies, drinks and supplements to fill any gaps. The thinking is: if some is good, more is better – especially when it comes to their immune system.

More is not always better

But vitamin C doesn’t quite work that way. Your body can’t store vitamin C. Once it reaches its absorption limit, any more added to your system is simply flushed out along with all the other things your body doesn’t need.

It’s like filling a water glass in the sink, but instead of turning off the water when it’s full, you let it run and all the extra water just goes down the drain—wasted.

A bottle of Nutrilite Vitamin C Extended Release is shown next to a few tablets and a glass of water on a counter. In the background is a plant, jade roller and sunglasses.

How much vitamin C is too much?

And even though your body gets rid of excess vitamin C, there are some potential side effects of consuming too much, including nausea and stomach cramps. Experts recommend adults have no more than 2000mgs of vitamin C a day.

That’s why you might consider a supplement that slows things down. A regular vitamin C supplement delivers a spike of the vitamin C that drops in about 2 hours. Nutrilite Vitamin C Extended Release tablet, however, uses a special fibrous ingredient that allows the tablet to slowly dissolve in your gut throughout the day.

“It is not only absorbed better, it also remains in the bloodstream for a longer period of time, supplying a steady rate of vitamin C for your body to use,” says Nutrilite Principal Research Scientists Dawna Venzon, PhD, RD.

And when you have sustained levels of vitamin C in your blood stream, you are also supporting your immune system.†

“Science has shown that adequate intake of vitamin C is necessary for the immune system,” Venzon said. “But optimal intake is needed for ideal vitamin C support.”

Several bins filled with green acerola cherries are shown in the orchard.

Some supplements have other benefits

Nutrilite scientists also choose their source of vitamin C carefully. Nutrilite Vitamin C Extended Release includes vitamin C from ascorbic acid and acerola cherries, one of nature’s most concentrated sources of the nutrient—about 50-100 times by weight more than an orange or lemon. They’re also a significant source of vitamin A.

Including acerola in the formula means the supplement includes phytonutrients closer to the natural spectrum found in whole fruits. Some supplements use only synthetic vitamin C—while it provides the key benefits of natural vitamin C, it lacks the phytonutrients found in whole fruits and vegetables.

Whether you get your vitamin C from fruits and vegetables or the supplement of your choice, the most important thing is that you get it. Your body—and your immune system—will thank you. To read more vitamins and supplements your body may need, check out more blogs at Amway Connections.

 


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† This statement has not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

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