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Nutrition & Diet
Question #25474
45 days ago
95

how much vitamin c per day - #25474

Aadhyant

I am feeling kind of lost with all the info out there about how much vitamin c per day I should be taking. Like, I've heard different things from friends and online – some say 500 mg, others go for 1000 mg, and I've even come across sources that recommend even more! A few weeks ago, I started feeling super tired and had these weird skin blemishes popping up, probably stress-related, but then I thought, maybe I need more vitamin c? I usually don't get sick much, but my diet hasn’t been great lately and I realized I hardly eat any fruits or veggies. I’m trying to eat healthier, but honestly, my routine is crazy with work. I went to the doctor last week, and she mentioned maybe increasing my vitamin intake after my blood tests showed I'm on the lower side for some nutrients. But still, how much vitamin c per day is actually necessary? I'm worried about taking too much, like would that be harmful? Is there such thing as too much good stuff? Should I just take supplements, or try to squeeze in more oranges and broccoli somehow? Just really need clarity here about how much vitamin c per day is not just safe but actually helpful for someone like me.

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Doctors' responses

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.

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