Vitamin C is an essential nutrient. But you can get too much of it.
Vitamin C (ascorbic acid) is a water-soluble vitamin that supports growth and development. It also helps your body absorb iron. Because your body doesn't make or store vitamin C, it's important to include vitamin C in your diet.
Most people can get enough vitamin C for the day in their food. An orange or a cup of strawberries, chopped red pepper or broccoli provides enough vitamin C for the day.
The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. During pregnancy, 120 mg a day are recommended. The upper limit for all adults is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, large doses of vitamin C supplements might cause:
- Diarrhea
- Nausea
- Vomiting
- Heartburn
- Stomach (abdominal) cramps
- Headache
Remember, for most people, a healthy diet provides enough vitamin C.
Show References
- Vitamin C (ascorbic acid). Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed March 18, 2022.
- Pazirandeh S, et al. Overview of water-soluble vitamins. https://www.uptodate.com/contents/search. Accessed March 18, 2022.
- Vitamin C. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. Accessed March 18, 2022.
Original article: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030