Ascorbic acid, or vitamin C, is an essential nutrient that your body needs to function. Therefore, it will not hurt you; in fact, quite the opposite. A lack of vitamin C is related to several health complications, some of which are serious. Nonetheless, it is possible that too much vitamin C will hurt you, but it is unlikely that you will derive such proportions from food.
Recommended Daily Dose
The Food and Drug Administration recommends that men consume at least 90 mg of vitamin C per day and that women get at least 75 mg. However, this varies by age, lifestyle and condition. For example, children under 3 require 15 mg per day, kids between 3 and 8 need 25 mg, and adolescents should get 75 mg. Pregnant women require 80 to 85 mg daily, and lactating women require 115 to 120 mg. The University of Maryland Medical Center suggests that consuming more than the recommended dosage can benefit health further by helping prevent cardiovascular disease, cancer, osteoarthritis, asthma, age-related macular degeneration and the common cold.
Deficiency
A deficiency in vitamin C can be particularly harmful. Initial complications include hair, tooth and nail damage; decreased immunity and wound healing; easy bruising and nosebleeds; weight gain; inflamed joints and gums; and anemia. Extreme or progressed vitamin C deficiency, known as scurvy, causes joint pain, swelling, gingivitis, tooth and hair loss, hemorrhaging, bruising, fatigue and frequent bleeding. Vitamin C is found naturally in fruits and vegetables, so deficiencies are rare. However, the elderly and those on restricted diets are at particular risk.
Excess
Although most sources suggest consuming more than the recommended daily dosage of vitamin C to garner the most benefit from the nutrient, they also state that consuming more than 2 g per day may cause minor complications, such as stomach upset, cramps and diarrhea. The Linus Pauling Institute also indicates that some studies suggest that extremely large doses of vitamin C can cause birth defects, genetic mutations, kidney stones, cancer, rebound scurvy -- whereby a baby becomes deficient after birth due to relatively sharp declines resulting from inordinate consumption by the mother -- excess iron absorption, tooth enamel erosion, vitamin B-12 deficiency, atherosclerosis and increased oxidative stress. Nonetheless, the Linus Pauling Institute also states that there is no "reliable scientific evidence" that supports these claims.
Considerations
Ultimately, ascorbic acid is an essential nutrient that you must consume daily, making it beneficial rather than harmful. In fact, there is little evidence supporting that any amount of vitamin C can be harmful. Nonetheless, vitamin requirements vary based on lifestyle, history, habits and other factors. Therefore, it is always best to discuss your diet with your doctor or nutritionist to determine how to best get the nutrients you need.
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