Is it possible to take too much vitamin C?
Vitamin C is an essential nutrient, but you can get too much of it.
If you're an adult, limit yourself to no more than 2,000 milligrams (mg) of vitamin C a day. The recommended upper limit for children varies by age.
Getting too much vitamin C from food isn't likely to be harmful. But large doses of vitamin C supplements can cause:
- Diarrhea.
- Upset stomach or vomiting.
- Heartburn.
- Swelling of the esophagus, called esophagitis.
- Stomach cramps.
- Headache.
- Kidney stones in some people.
In general, experts recommend that women get 75 mg of vitamin C a day and men get 90 mg. Pregnant people should aim to get 85 mg a day. People who breastfeed their babies should try to get 120 mg a day. Children usually need less daily vitamin C than adults. The exact amount depends on their age.
Most people can get enough vitamin C each day from food or drink. You'll likely get enough from a half cup of chopped red peppers or 3/4 cup of orange juice if you're not breastfeeding. Other good sources of vitamin C include:
- Fruits such as oranges, kiwifruit, cantaloupe and strawberries.
- Greens such as brussels sprouts, cabbage, broccoli and spinach.
- Tomatoes and tomato juice.
- Potatoes.
Vitamin C also is known as ascorbic acid. It supports growth and development and plays a key role in the body's healing process. It also helps the body absorb iron.
The body doesn't make or store vitamin C, so it's important to include vitamin C in your diet every day. Remember, you'll likely get enough if you eat a balanced diet full of fruits and vegetables.
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- Vitamin C. NatMed. https://naturalmedicines.therapeuticresearch.com. Accessed Sept. 25, 2024.
- Pazirandeh S, et al. Overview of water-soluble vitamins. https://www.uptodate.com/contents/search. Accessed Sept. 25, 2024.
- Vitamin C. Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional. Accessed Sept. 25, 2024.
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