📏 How Much Do You Need?

• Adults: 75–100 mg/day — meets daily collagen, immune, and antioxidant needs.

• Smokers: +35 mg/day — smoking raises oxidative stress, using up more vitamin C.

• Pregnancy/Lactation: +10–30 mg/day — supports fetal growth and vitamin C in milk.

• Upper limit: 2,000 mg/day — higher intakes may cause stomach upset and raise kidney-stone risk in susceptible people.

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⚡ Absorption & Use (Why It Matters)

• Split doses (2×/day) — intestinal transport saturates with big single doses; smaller, spaced amounts keep levels steadier.

• Take with meals — vitamin C converts Fe³⁺ → Fe²⁺, improving non-heme iron absorption from plants.

• Protect the C — heat, light, oxygen, and metals speed oxidation; keep products cool, capped, and acidic.

• If iron-deficient — tea/coffee can hinder non-heme iron; separate by ~1 hour from vitamin C/iron-rich meals.

 

Here’s a quick list of Vitamin C foods (with Yuzu included):

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Fruits

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• 🍒 Acerola cherry

• 🫐 Blackcurrant

• 🥭 Guava

• 🥝 Kiwi

• 🍋 Yuzu (fresh)

• 🍍 Papaya, Pineapple

• 🍓 Strawberry

• 🍊 Orange, Mandarin, Grapefruit

• 🍋 Lemon, Lime

• 🥭 Mango