What is the appropriate number of vitamin C a person should take in a day?
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What is the appropriate number of vitamin C a person should take in a day?
Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron. Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams a day, and the upper limit is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause: diarrhea, nausea, heartburn, abdominal cramps, headache, insomnia among others.
You can take nearly as much as you like; the excess will be, quite literally, flushed down the toilet when you urinate. Or, if you take mega doses- upwards of 2,000 mg and more- per day, you may just defecate it out as it can cause diarrhea. If you eat a diet of a wide variety of foods from the three food groups in appropriate portions, you do not need supplements, and some can cause you problems if you take too much.