Daily Vitamin C Needs of Indonesians, According to the RDA Guidelines
Vitamin C is one of the essential nutrients the body needs to carry out its functions. Unfortunately, this type of vitamin dissolves easily in water and can be excreted through urine. This means that 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 need to get so that your body can function normally? Here’s the answer.
Needs of vitamin C 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 Nutritional Adequacy Rate published by the Indonesian Ministry of Health. This figure is the recommended average adequacy value for all people in the same scope.
Basically, everyone’s need for vitamin C varies, depending on age, weight, height, and various other factors. However, as a general guideline, you can refer to the RI Minister of Health Number 28 of 2021 below.
1. Infants and children
All nutritional needs of infants aged 0-6 months are met from breast milk (ASI). So, mothers need to consume food sources of vitamin C to meet the needs of their children. After 6 months, then the child gets vitamin C intake from food.
The following is the requirement of vitamin C per day for babies and children based on 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. Male
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. Women
The need for vitamin C per day for women during adolescent development is not much different from men. However, in general the values are lower once you are 16-18 years old. 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 intake of vitamin C because they also meet the nutritional needs of the baby. The following is the need for vitamin C per day for pregnant or breastfeeding women.
- 1st – 3rd trimester of pregnancy: add 10 milligrams of daily needs
- Breastfeed during the first 12 months: add 25 milligrams to your daily needs
If the intake of vitamin C is not as needed
Adequate vitamin C intake is not only necessary for maintaining normal body function, but is also important for preventing various health problems. Either less or excess intake, both of which can have a negative impact.
The following is the impact that might occur if the intake of vitamin C is not according to the needs per day.
1. Vitamin C deficiency
Vitamin C has a big role in circulatory health and body tissues, especially skin, joints, bones and hair. When the body is deficient in vitamin C, it is these tissues that are usually most affected
Mild vitamin C deficiency may not cause symptoms. However, if this condition is not treated properly, you may experience signs such as:
- muscle and joint pain,
- easy bruising,
- tired and lethargic body,
- dry skin,
- nosebleed,
- wounds are harder to heal,
- broken or split ends,
- the body is easily infected,
- swollen or discolored gums,
- bleeding gums, or
- weight loss.
2. Excess vitamin C
The average requirement of vitamin C per day for adults is 90 milligrams with a maximum limit of 2,000 milligrams. So, you don’t really need to force yourself to get 1000 milligrams of vitamin C a day.
Intake exceeding the recommended limit is probably not dangerous, because the body can get rid of excess vitamin C through urine. However, overdose of vitamin C may cause:
- nausea or vomiting,
- heartburn,
- stomach ache,
- diarrhea,
- headaches, and
- insomnia.
Everyone is recommended to meet the needs of vitamin C per day in order to maintain bodily functions. Even without vitamin supplements, you actually meet the needs of this vitamin by eating a variety of foods.
Hello Health Group does not provide medical advice, diagnosis or treatment.
