Nutrition and healthy eating

Is it possible to take too much vitamin C?

Answers from Katherine Zeratsky, R.D., L.D.
Vitamin C (ascorbic acid) is an essential nutrient. Still, it's possible to have too much vitamin C.

Vitamin C is a water-soluble vitamin that supports normal growth and development. Vitamin C also helps your body absorb iron. Because your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet.
     
For most people, a large orange or a cup of strawberries, chopped red pepper or broccoli provide enough vitamin C for the day. Any extra vitamin C will simply be flushed out of your body in your urine.

For adults, the recommended dietary reference intake 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 may cause:

Diarrhea
Nausea
Vomiting
Heartburn
Abdominal bloating and cramps
Headache
Insomnia
Kidney stones
Remember, for most people, a healthy diet provides an adequate amount of vitamin C.