In This ArticleView AllIn This ArticleWhat Is Vitamin C?Health BenefitsDaily Recommended IntakesCan You Eat Too Much?FAQs
In This ArticleView All
View All
In This Article
What Is Vitamin C?
Health Benefits
Daily Recommended Intakes
Can You Eat Too Much?
FAQs
Close
Photo:Getty Images
Getty Images
When you feel a sniffle or the hint of a cold, your go-to move may be reaching for a glass oforange juiceor another food or supplement that’s packed with vitamin C. This nutrient, touted for itsimmune-supporting benefits, is a popular remedy for fighting off illness. But just how much vitamin C is too much?
Here, we consult registered dietitians, explore vitamin C’s potential health benefits and uncover whether you can actually overdo it with vitamin C. So, if you’ve ever wondered whether your daily dose of vitamin C is too much or just right, read on for expert advice.
Vitamin C, also called ascorbic acid, is awater-soluble vitaminthat’s abundant in many fruits and vegetables. Besides helping along your immune system, it can also help support nutrient absorption, collagen production and wound healing. While citrus fruits might come to mind when you think of vitamin C,other foodslike bell peppers, broccoli, kiwi, strawberries and sweet potatoes are also rich in this essential nutrient.
Related:Healthy Vitamin C-Rich Recipes
Health Benefits of Vitamin C
It may help you absorb iron more effectively.
Iron is a critical nutrient for optimal health, andresearchshows vitamin C may significantly enhance iron absorption. This dynamic duo supports your body’s ability to absorb iron from plant-based foods, helping keep conditions likeiron-deficiency anemiaat bay. So next time you enjoy iron-rich plant-based foods like lentils or spinach, pair them with vitamin C-rich foods like bell peppers, sweet potatoes or broccoli.
Caroline Young, RD, a registered dietitian and owner ofWhole Self Nutrition, tellsEatingWell, “Plant-based iron sources aren’t as bioavailable as animal-based iron sources. Vitamin C can help enhance the absorption of nonheme iron and therefore support healthy iron levels, potentially aiding in healing iron-deficiency anemia.”
It may improve your immune health.
“Vitamin C may shorten the duration of colds and make them more manageable,” says Young. “While consuming vitamin C supplements regularly won’t prevent common colds, it may help shorten them and lead to milder symptoms.”
Related:7 Worst Foods for Your Immune System, According to a Dietitian
It may help with collagen production.
If you want glowing, supple skin, your body must producecollagen.Studiesshow vitamin C is critical in this process. It stimulates collagen production, helping your skin maintain its elasticity and combat signs of aging like wrinkles.
“Vitamin C is important for skin health, including healing wounds and creating collagen, a protein necessary for healthy joints and skin elasticity,” says Young.
How Much Vitamin C Should You Have in a Day?
The recommended daily vitamin C intake varies depending on age, sex and life stage. According to theNational Institutes of Health, the recommended daily intake is 90 milligrams for adult men, 75 milligrams for adult women, 85 milligrams for those who are pregnant and 120 milligrams for those who are breastfeeding.
If you need some extra immune support during cold and flu season or after a strenuous workout, consider temporarily increasing your intake to 100 to 200 milligrams. However, instead of reaching for supplements, strive to maintain a balanced diet rich in variousfruits and vegetables. This approach typically provides enough vitamin C to keep your immune system strong and healthy.
Can You Eat Too Much Vitamin C?
While vitamin C offers plenty of health benefits, following the recommended daily intake is essential, as there’s a limit to how much your body can effectively absorb. The tolerable upper intake level (UL) for vitamin C varies with age and sex, but it’s generally around2,000 milligrams per dayfor most adults. Going above this limit can lead to unpleasant side effects like digestive discomfort, including nausea, cramps and diarrhea.
TheNIHcautions that excessive vitamin C intake can pose additional risks for those with certain conditions, such as iron overload disorders or kidney disease. Most individuals don’t need to worry about overdoing it as long as they maintain a balanced diet, but consult a health care provider if you’re considering ahigh-dose supplement.
Related:What Happens to Your Body If You Eat Too Many Vitamin Gummies
The Bottom Line
Vitamin C is an essential nutrient andantioxidantcritical for optimal health. It can help enhance iron absorption, fortify your immune system and support collagen production. However, keeping your intake in check is key. The recommended daily intake varies, but most adults can safely consume around 100 to 200 milligrams daily, with an upper limit of 2,000 milligrams daily. Beyond that, you risk unpleasant symptoms like gastrointestinal discomfort. A balanced diet rich in a variety of fruits and vegetables can help you meet your vitamin C needs without overdoing it. For those considering high-dosevitamin C supplementsor with specific medical conditions, consult a health care provider or registered dietitian before trying anything new.
Frequently Asked Questions
Consuming too much vitamin C is generally safe within the recommended daily limits. However, exceeding the upper intake level can lead to adverse effects such as digestive issues, including nausea, cramps and diarrhea. High doses of vitamin C might be a concern for individuals with specific health conditions, like kidney problems or iron overload disorders. A well-balanced diet should provide sufficient vitamin C for most people, but it’s essential to consult a health care provider before taking any high-dose supplements.
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