Vitamin C is a necessary component of the human body. It’s an antioxidant that aids in various functions, including decreasing blood pressure, reducing inflammation, and forming collagen.

The suggested upper limits of vitamin C intake, probable adverse effects of taking too much, and other cautions are discussed in this article.

Overdoing vitamin C can cause a variety of side effects

Consuming vitamin C-rich meals regularly should not cause any health problems. Taking too much vitamin C in the form of supplements, on the other hand, can have negative consequences.

The recommended dietary allowance (RDA) for vitamin C in adults is 90 milligrams (mg) for males and 75 milligrams (mg) for females.

Side effects may occur in adults who consume more than 2,000 mg of vitamin C per day.

When a person consumes more vitamin C than is suggested, they may develop moderate stomach problems. These can happen if the body’s inability to absorb vitamin C irritates the gastrointestinal tract.

The following are some of the most common mild side effects of taking too much vitamin C:

• diarrhoea
• nausea
• cramps in the stomach
• bloating
• stomach pains in general

The body does not absorb all of the vitamin C it consumes in supplement form.

For example, if a person takes 30–180 mg of vitamin C per day, their body absorbs roughly 70–90% of that vitamin Trusted Source. When a person consumes more than 1 gramme (g) of vitamin C per day, the body absorbs less than half of it, lowering the likelihood of harmful side effects. The excess is excreted through the urine.

When it comes to vitamin C, how much is too much?

Because too much vitamin C can induce undesirable side effects, the Food and Nutrition Board has determined “tolerable upper intake levels.”

According to the Office of Dietary Supplements (ODS) Trusted Source, the top limit for intake of vitamin C  in persons aged 19 and older is 2,000 mg in females and males, according to the Office of Dietary Supplements (ODS)Trusted Source. For breastfeeding or pregnant women, the restriction stays the same.

The following are the maximum daily vitamin C amounts for children and infants:

• For infants aged 1–3 years, 400 mg
• For children aged 4–8, 650 mg
• For children aged 9–13 years, 1,200 mg
• For youths aged 14–18 years, 1,800 mg
• 1,800 mg for 14–18-year-old pregnant or breastfeeding teenagers

There are certain exceptions to these restrictions, but only if a doctor has not prescribed a different intake. For medical reasons, some people may need to take higher doses of vitamin C.

Conclusion

If a person consumes too much vitamin C, it might have serious side effects. If a person consumes a lot of vitamin C-rich foods, they are unlikely to develop adverse effects. If a person suspects that their vitamin C consumption has side effects, they should consult their physician.

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