Vitamin C is used by your body for the growth and repair of your tissues, including your bones, cartilage, teeth, blood vessels, tendons, ligaments, skin and scar tissue. It also functions as an antioxidant. Your body cannot make vitamin C, so you need to get this water-soluble vitamin from foods or supplements.
Constipation
If you have bowel movements less than three times per week, you are constipated. Being constipated can make it painful for you to have bowel movements and your stools may be small, hard and dry. Constipation is often caused by consuming a poor diet, but it also can be caused by an abuse of laxatives or certain health conditions.
Vitamin C for Constipation
Some people use vitamin C as a natural cure for constipation, including Nobel Prize winner Dr. Linus Pauling. Typical doses range from 2,000 mg to 5,000 mg taken twice per day, once at breakfast and once at dinner, according to a June 2010 article published in the "Toronto Sun." High doses of vitamin C have a laxative effect, which is why this can be effective. However, too high of a dose can cause diarrhea, so start with a low dose and increase it if necessary.
Fruits High in Vitamin C
It is preferable to get your vitamins from foods rather than supplements, so you may want to try consuming more fruits high in vitamin C before taking supplements. Fruits have the benefit of containing fiber as well as vitamin C, and increased fiber intake is another way to prevent or treat constipation. Examples of fruits that can help with constipation include pears, prunes, apples, peaches and sweet cherries.
Considerations
The tolerable upper intake level for vitamin C is 2,000 mg per day, due to the risk for diarrhea with doses higher than this. Speak to a doctor before taking high doses of vitamin C, and do not self-treat your constipation with vitamin C. High vitamin C intake may increase your risk for kidney stones if you are prone to them.
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