Health experts recommend getting 90 mg of vitamin C per day for men and 75 mg for women. This number can vary depending on your age, gender, life stage, and lifestyle choices like smoking, says Moore.
But people should not exceed 2,000 mg a day.
While it’s difficult to consume too much vitamin C through food alone, it may be possible if you’re taking vitamin C supplements. Too much vitamin C supplementation does not cause adverse health effects, but it may lead to uncomfortable symptoms like diarrhea, nausea, and abdominal cramps.
It’s also very difficult to have a vitamin C deficiency or scurvy, a disease caused by this deficiency, in developed nations, as vitamin C is in so many of the foods we eat daily. It is possible, however, if you have very little access to fruits and vegetables or a lifestyle habit or health condition that prevents absorption.
At the very minimum, your body needs 10 mg of vitamin C per day, Moore says. If you’re concerned about your vitamin C intake, be sure to speak with your healthcare provider.
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