प्रतिदिन कितनी विटामिन C लेनी चाहिए?

For most adults, the recommended daily allowance (RDA) for vitamin C is about 65 to 90 milligrams (mg) per day, with an upper limit set at 2,000 mg a day. It sounds like there’s lots of conflicting advice out there about higher doses, and while doses up to 500 mg or even 1,000 mg daily are generally safe, going beyond that can increase the risk of side effects like stomach cramps, diarrhea, and nausea. The body absorbs vitamin C from foods like fruits and vegetables efficiently, and these should ideally be your primary sources. Since your diet hasn’t been great and you mentioned stress and tiredness, adding more vitamin C-rich foods like oranges, strawberries, broccoli, and bell peppers into your meals could be very beneficial. If your work routine is really hectic and maintaining a consistent diet isn’t feasible right now, a supplement could help fill the gap temporarily — but stick within the safe range. Since it’s water-soluble, your body doesn’t store vitamin C, so taking more than you need doesn’t provide extra benefits and instead just gets excreted. If your blood tests already pointed towards some nutrient deficiencies, it’s wise to work on a balanced diet to address those. Your doctor might suggest supplements based on your specific needs, so it’s good you had a conversation about your nutrient levels. Keep in mind too that sudden or significant changes in how you feel – like extreme fatigue – should be discussed further with your doctor, as they can evaluate if it’s related to vitamin C levels or something else.