The recommended daily intake of vitamin C for adults is 65-90 mg per day. However, if you are looking to shorten a period, an increase in vitamin C intake may be beneficial. Research suggests that supplementing with at least 1,000mg of vitamin C each day can help to reduce the duration and flow of menstrual cycles. Taking 500mg three times daily has been shown to be more effective than just taking one dose per day.
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Recommended Vitamin C Intake
It is essential to understand the recommended amount of vitamin C intake in order to reap its health benefits. A daily dose of 75-90 mg per day is considered sufficient for healthy adults, according to the Institute of Medicine’s Food and Nutrition Board. Those who are pregnant or breastfeeding may require higher amounts; up to 120 mg per day, and smokers should aim for an extra 35 mg on top of this.
For those wishing to accelerate their period’s duration or reduce menstrual pain symptoms, experts suggest increasing one’s daily intake to 500mg – 1000mg during menstruation. It has been noted that a high level of Vitamin C could help reduce inflammation associated with cramping and other side effects related to female reproductive processes. It can regulate hormones which can prevent premenstrual syndrome (PMS) from occurring.
While you should seek guidance from your healthcare professional before making any significant changes in supplement use, taking a high dose Vitamin C complex when menstruating might be a beneficial way to minimize discomfort while speeding up the cycle. Be sure not exceed the advised dosage or take any supplements without consulting a doctor first as overconsumption can lead to serious health concerns such as kidney stones or stomach ulcers.
Health Benefits of Vitamin C
Vitamin C is an essential nutrient that has numerous benefits for overall health. Numerous studies have indicated that higher concentrations of Vitamin C can help to reduce the duration of a period by as much as several days. Beyond this, there are many additional advantages that vitamin c may provide for people who consume it regularly.
For instance, consuming Vitamin C can potentially boost immunity and fight off illnesses caused by bacterial and viral infections. This makes it especially beneficial during cold and flu season when individuals could benefit from having stronger immunity levels. Further, individuals with elevated levels of Vitamin C in their system may be less prone to developing serious illnesses like pneumonia or bronchitis if they do become infected with viruses or bacteria.
Vitamin C also plays an important role in the production of collagen which helps to promote healthy skin and even reduce signs of aging such as wrinkles and age spots. Obtaining enough vitamin c can encourage healthier bones due to its aid in calcium absorption. Those looking to improve their bone density may find further assistance through regular intake of Vitamin C supplements or foods rich in the nutrient like kale and bell peppers.
Sources of Vitamin C
Vitamin C is an essential nutrient to incorporate into any diet, especially when looking to reduce the length of your period. Found in many common foods and easily obtained through supplementation, it’s simple to get enough Vitamin C in your system.
Fruits such as oranges, grapefruit, and lemons are all rich sources of Vitamin C – each citrus fruit offers between 50-90 milligrams per serving. Berries are a great option too; strawberries offer about 85 milligrams per cup while cranberries boast 80 milligrams. Kiwis contain even more vitamin c than oranges; one medium kiwi packs over 100 milligrams. Mangos and pineapple also provide a good amount of this essential nutrient at around one serving containing 45-50 milligrams each.
Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and red peppers have some of the highest vitamin c content amongst veggies; with one cup providing up to 95 milligrams of Vitamin C. Other leafy greens like spinach and kale are good choices too with spinach offering 13 milligrams per half cup cooked or raw and kale clocking in at 8.6millgrams for the same portion size. Finally potatoes provide over 40mg/cup raw or 30mg/cup cooked so they make a tasty addition to any meal.
Side Effects of High Doses
For many individuals, it may be tempting to take high doses of vitamin C supplements in order to shorten a menstrual period. However, it is important to understand that taking excessive amounts can lead to a number of unwanted side effects. Consuming too much vitamin C can potentially cause gastrointestinal distress and diarrhea. It may also lead to the formation of kidney stones which could require medical attention.
Moreover, people should note that regular consumption of high doses over extended periods of time could lead to hypokalemia–a condition where the potassium levels become dangerously low due to over-absorption from the body’s cells into circulation. Symptoms such as muscle weakness or cramping, fatigue and constipation can occur with this disorder if not addressed quickly and properly by a doctor.
Large doses are also associated with symptoms like nosebleeds and headaches which can sometimes indicate an allergic reaction causing inflammation within the body that must be treated immediately for best outcomes. In any case, care should always be taken when considering adding significant amounts of vitamin C into one’s diet or supplement routine since unintended consequences could arise without warning.
User Considerations
When choosing how much vitamin c to take to shorten a period, it is important for the user to consider their individual needs. Everyone is different and dosage may vary accordingly. Factors such as age, gender, health conditions, and lifestyle should be taken into account when deciding on an appropriate amount of vitamin c intake.
Women with periods of longer than seven days or who experience heavy flow may benefit from taking larger amounts of vitamin c in order to reduce their menstrual cycle duration. Those whose cycles are already relatively short may not require additional supplementation, but rather maintain their existing levels of consumption while monitoring changes in cycle length over time. Regularly recording this information in a journal can help one assess the effectiveness of any increase or decrease in intake over multiple months or years.
In addition to assessing overall nutritional requirements and dietary habits, those looking to supplement with vitamin c should seek guidance from a medical practitioner before making significant adjustments to their routine. A healthcare professional can provide customized advice regarding dosage which takes into account personal circumstances and existing nutrient levels present within the body. Such input will prove invaluable when looking for safe methods which yield optimal results throughout one’s menstrual journey.
Practical Guidelines
When it comes to shortening a period, taking the right amount of vitamin C has been known to be helpful. Most people naturally receive enough vitamins through their diet, but supplementing with additional vitamin C can provide even better results in certain cases. Knowing how much vitamin C is enough for this purpose requires some attention to detail.
A general rule of thumb is that adults should aim for between 65 and 90 milligrams each day, while teenagers should take up to 75 mg per day. However, it’s important to note that this quantity increases depending on one’s personal health status; if there are any other conditions or diseases present which might require more vitamins for prevention or treatment, then further supplementation will likely be beneficial as well.
It’s also good practice to monitor your body’s response when starting new supplements like vitamin C; keep an eye out for adverse reactions or unpleasant symptoms that may arise from overexertion and adjust accordingly. Above all else, be sure not to exceed 2000 mg of daily intake–if at any point you feel uneasy after having taken too much vitamin C in one dose, seek medical advice immediately.