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While vitamin C (ascorbic acid) is an essential nutrient, it’s possible to have too much of it. Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) 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:
Remember, for most people, a healthy diet provides an adequate amount of vitamin C.
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What’S The Recommended Intake?
Here are the RDAs for vitamin C (11): Life stage RDA Kids (1–3 years) 15 mg Kids (4–8 years) 25 mg Adolescents (9–13 years) 45 mg Teens (14–18 years) 65–75 mg Adult women (aged 19 and older) 75 mg Adult men (aged 19 and older) 90 mg Pregnant women (aged 19 and older) 85 mg Breastfeeding women (aged 19 and older) 120 mg In addition to the RDA recommendations for vitamin C, the Food and Drug Administration (FDA) has issued a recommended Daily Value (DV).
Symptoms Of Taking Too Much Vitamin C
Taking too much vitamin C through supplements can, however, cause side effects. In adults, the recommended dietary allowance (RDA) of vitamin C is 90 milligrams (mg) for males and 75 mg for females. When a person takes more than the recommended limit of vitamin C, they may experience mild digestive disturbances.
If a person takes more than 1 gram (g) of vitamin C per day, the body absorbs less than 50% of the vitamin, which reduces the risk of negative side effects.
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