Orris

Vitamin c dose for an 21 yrs old adult with 79 kg weight and 5’11 height

Reading File
Finding Sources
Searching PubMed

"Vitamin C"[MeSH Terms] AND supplementation

Searching the Web

NIH Office Dietary Supplements vitamin C fact sheet recommended dietary allowance upper limit adults

For a healthy 21-year-old, vitamin C dosing is not based on body weight or height.
If you want a supplement despite eating a reasonably varied diet, 100 mg once daily is usually more than enough. A diet containing fruits and vegetables often already meets this target.
Do not routinely exceed 2,000 mg/day from food plus supplements. Larger doses can cause diarrhea, nausea, stomach cramps, and can raise kidney-stone risk in susceptible people. Avoid high-dose supplements without medical advice if you have kidney disease or recurrent kidney stones, iron overload/hemochromatosis, or are being treated for a specific illness. Textbooks similarly note gastrointestinal effects at very high doses and an upper intake level of 2 g/day. Basic Medical Biochemistry - A Clinical Approach, 6e, Water-Soluble Vitamins.
If you mean vitamin C for a particular reason such as a cold, deficiency, wound healing, gym performance, or infection, the appropriate approach may differ.

Like I want it for skin care

Reading File
Finding Sources
Searching PubMed

"Vitamin C"[MeSH Terms] AND "Skin Aging"[MeSH Terms]

Searching the Web

American Academy of Dermatology vitamin C skin care topical sunscreen advice

For general skin health, do not take high-dose vitamin C.
  • If your diet is low in fruits and vegetables, use 100 mg vitamin C once daily.
  • Your weight and height do not change this dose.
  • Avoid using more than 500 mg/day just for skin. It is unlikely to give extra visible benefit, and large doses can cause stomach upset or diarrhea. Do not exceed 2,000 mg/day.
Vitamin C is needed for collagen production, but oral supplements mainly help if your intake is inadequate. For brightening, dark spots, and photoaging, topical vitamin C has better evidence and is more targeted.
A simple routine:
  1. Morning: gentle cleanser.
  2. Apply a vitamin C serum, starting around 10% if you have sensitive skin. If tolerated, 10% to 15% is a common range.
  3. Use a moisturizer if needed.
  4. Finish with broad-spectrum, water-resistant SPF 30+ every day. This matters more than oral vitamin C for preventing dark spots and premature aging. The AAD skin-care guidance specifically recommends vitamin C serum in the morning before sunscreen and daily sun protection.
Patch-test a new serum first. If it stings, burns, or causes a rash, stop it or use it less often. Oral vitamin C will not usually clear acne or significantly lighten skin on its own.

Benefits of vitamin c

Reading File
Finding Sources
Searching PubMed

"Vitamin C"[MeSH Terms] AND supplementation

Searching the Web

NIH ODS vitamin C health professional fact sheet functions collagen antioxidant iron absorption immune deficiency upper limit

Vitamin C benefits include:
  • Collagen formation: supports normal skin, gums, blood vessels, bones, cartilage, and wound healing.
  • Antioxidant activity: helps protect cells from oxidative damage.
  • Iron absorption: improves absorption of plant-based iron, such as from lentils, beans, spinach, and fortified cereals.
  • Immune function: supports normal immune-cell function. It prevents deficiency-related immune problems, but large supplement doses do not reliably prevent infections in otherwise well-nourished people.
  • Prevents scurvy: deficiency can cause easy bruising, bleeding gums, poor wound healing, fatigue, and tiny skin hemorrhages.
  • Skin care: adequate intake supports collagen production. Topical vitamin C may help with uneven tone, dark spots, and sun-related aging, particularly when used with daily sunscreen. Oral supplements have limited extra cosmetic benefit if you already get enough vitamin C.
For your goal, focus on food first: citrus fruit, guava, kiwi, strawberries, bell peppers, broccoli, tomatoes, and potatoes. The NIH vitamin C fact sheet lists adult needs as 90 mg/day for men and 75 mg/day for women, plus 35 mg/day for smokers.
For skin, a practical plan is 100 mg/day orally only if your diet lacks these foods, plus a topical vitamin C serum and daily SPF 30+ sunscreen. High oral doses do not make skin “glow” faster and can cause diarrhea or stomach cramps.
This is a shared conversation. Sign in to Orris to start your own chat.