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Recommended doses of vitamin C intake do not reach the proper values
Last reviewed: 01.07.2025
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The recommended daily intake (RDI) of vitamin C is less than half of what it should be, say scientists at the Linus Pauling Institute at the University of Oregon. They believe they have found compelling evidence that the RDI should be increased to 200 mg per day for adults.
Currently, American doctors recommend that men consume 90 mg of ascorbic acid per day, and women - 75 mg.
A recent analysis of 29 studies found that taking 500 mg of vitamin C daily in supplement form significantly reduced blood pressure, both systolic and diastolic. High blood pressure, a major risk factor for heart disease and stroke, is directly responsible for 400,000 deaths a year in the United States alone.
A study of 20,000 men and women in Europe found that cardiovascular mortality was 60% lower among the 20% of subjects with the highest plasma levels of ascorbic acid, compared with the 20% with the lowest levels of vitamin C.
Another study found that men with low levels of ascorbic acid in their blood had a 62% higher risk of dying from cancer after 12 to 16 years compared to those with the highest levels.
Scientists say that all of these findings can be confirmed by laboratory experiments on animals. Such experiments are more accurate than studies involving humans because they are carried out under controlled conditions using animal models with identical genetic makeup. Experts are confident that the recommended intake of vitamin C should be increased and that the benefit-to-risk ratio is very high. Taking 200 mg of the vitamin per day does not pose any danger to humans, but significantly reduces the likelihood of developing chronic diseases and the disorders that lead to them, such as high blood pressure, chronic inflammation, poor immune response, and atherosclerosis.
Ascorbic acid is found in citrus fruits, greens, vegetables (peppers, broccoli, cabbage, tomatoes, potatoes). When storing food (including prolonged freezing, drying, salting, pickling), cooking, chopping vegetables and fruits in salads, making puree, vitamin C is partially destroyed. Heat treatment destroys up to 30-50% of ascorbic acid. A daily dose of 200 mg of vitamin C can be obtained by eating 5-9 servings of fruit and raw or steamed vegetables per day, washing them down with a glass of orange juice.
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