Is It OK to Take Vitamin C Every Day? Daily Recommended Limits

Is It OK to Take Vitamin C Every Day
It is OK to take vitamin C every day in recommended dosages. Too much vitamin C, however, can cause side effects

It is OK to take vitamin C every day in recommended dosages. Since your body can’t produce or store vitamin C on its own, you need to get it through food or supplements

Too much vitamin C, however, can cause side effects. Learn about the upper limits of vitamin C intake, how much you should have each day, and good sources to include in your diet.

What is vitamin C?

Vitamin C, also called ascorbic acid, is an important micronutrient that belongs to the water-soluble group of vitamins that includes folate and other B vitamins

Vitamin C is a powerful antioxidant, which means that it protects cells and tissues from free radical damage. It also helps synthesize important substances, such as collagen protein, in the body.

What are the upper limits of vitamin C intake?

Daily upper limits for vitamin C include that which is obtained from all sources—food, beverages, and supplements. Experts recommend that most of your vitamin C needs should be met through your diet.

Table 1. Upper limits for vitamin C intake Age group Upper limit (mg)

0 to 12 months
Not known

1 to 3 years
400

4 to 8 years
650

9 to 13 years
1200

14 to 18 years
1800

19 years and older
2000

Your upper limit of vitamin C may vary depending whether you have any underlying conditions. For example, if you have chronic kidney disease, chronic liver disease, a history of kidney stones, or gout, you must not take more than 1000 mg of vitamin C per day. 

If you are pregnant, you should also avoid Vitamin C supplementation in large doses because it can cause vitamin C deficiency in the baby after delivery.

How much vitamin C should you have each day?

Your daily vitamin needs vary depending on your age, gender, and overall health. For example, exposure to secondhand smoke may increase your vitamin C requirements.

Table 2. Recommended vitamin C dosages by age and gender Age group Gender Recommended daily intake (mg) Pregnancy (mg) Breastfeeding (mg)

0 to 6 months
Males
40

Females
40

7 to 12 months
Males
50

Females
50

1 to 3 years
Males
15

Females
15

4 to 8 years
Males
25

Females
25

9 to 13 years
Males
45

Females
45

14 to 18 years
Males
75
80
115

Females
65

19 years and above
Males
90
85
120

Females
75

Smokers and those exposed to secondhand smoke
Males
Recommended daily amount+35 mg

Females
Recommended daily amount+35 mg

Vitamin C supplements should be used with caution if you are taking certain medications such as lipid-lowering drugs (niacin and statins) or certain medications used for Alzheimer’s disease. Vitamin C can also interfere with cancer treatment (chemotherapy and radiation therapy).

What are the side effects of taking too much vitamin C?

Excessive vitamin C intake can lead to the following side effects:

If you have hemochromatosis, excessive vitamin C intake can worsen the condition and lead to organ damage.

What foods are high in vitamin C?

Vitamin C is present in various fruits and vegetables, including:

  • Citrus fruits
  • Peppers
  • Kiwi
  • Watermelon
  • Grapefruit
  • Papaya
  • Tomatoes
  • Pineapple
  • Berries
  • Leafy greens
  • Brussel sprouts
  • Potatoes

What does vitamin C do for your body?

Vitamin C plays an important role in various functions of the body:

  • Maintains healthy bones, cartilage, teeth, and gums
  • Promotes immune system health
  • Protects cells and tissues from the damaging effects of free radicals
  • Helps wound healing
  • Helps absorb iron from the gut
  • Helps produce neurotransmitters in the brain and nerves
  • Helps the adrenal glands produce crucial hormones
  • Keeps the skin healthy
  • Helps generate energy in the body by contributing to the formation of carnitine (a compound that helps release energy from fats)
  • Maintains heart and blood vessel health
  • Promotes brain health
  • Helps maintain eye health

What are signs of vitamin C deficiency?

Signs that you may not be getting enough vitamin C include the following:

Scurvy is a disease caused by vitamin C deficiency. Symptoms such as gum bleeding, loss of teeth, and increased skin bruising are caused by a decreased synthesis of collagen, which is the result of a lack of Vitamin C.

Conditions that may increase the risk of vitamin C deficiency include:

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