Your body needs vitamin C for normal growth and development. Because your body does not store this vitamin, it is eliminated through your urine. Since vitamin C is excreted from your body on a regular basis, you must replenish your vitamin C supply daily. It's very hard to overdose on vitamin C from diet alone.
Function
Vitamin C helps repair tissues and cells in all different parts of your body --- inside and out. It helps form collagen, which is a type of protein required for the production of skin, scar tissue, ligaments, tendons and blood vessels. It helps heal wounds and also helps maintain bones, teeth and cartilage. Vitamin C also contains antioxidants. Antioxidants are nutrients that help block or destroy damage caused by harmful free radicals.
Dosage
Everyone needs vitamin C, but the amount you need varies depending upon age and gender. Men need slightly more vitamin C -- about 90 mg -- than women, who only need 75 mg. Breastfeeding women need more vitamin C, up to 120 mg. Smoking cigarettes can deplete your vitamin C levels. If you smoke, your healthcare provider may recommend that you consume more vitamin C than the recommended daily dose depending upon your health, smoking habits and vitamin C level.
Overdose
Overdosing on vitamin C is possible, but an overdose typically only occurs when you take too much of a vitamin C supplement. Amounts greater than 2000 mg per day are not recommended. Too much vitamin C can cause upset stomach and diarrhea. During pregnancy, too much vitamin C can cause newborn scurvy, according to the American Pregnancy Association.
Sources
To avoid taking a vitamin C supplement, be sure to include plenty of vitamin C-rich foods in your diet. Citrus fruits, cauliflower, cabbage, green peppers, potatoes, berries and pineapple all provide adequate sources of vitamin C. Vitamin C is sensitive to light, heat and air, so you'll receive the highest amount of vitamin C by eating raw foods or foods that are lightly cooked, according to the University of Maryland Medical Center.
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