Vitamin C is an important antioxidant your body requires for creating the collagen needed for the growth and repair of your tissues, turning fat into energy and creating neurotransmitters necessary for proper brain function. Although you are unlikely to get too much vitamin C from foods, if you take supplements in high doses, you may experience unpleasant side effects.
Recommended Intake
Women who don't smoke should consume at least 75 mg of vitamin C per day, and men who don't smoke should consume at least 90 mg of vitamin C per day. Smokers should consume an extra 35 mg of vitamin C per day, as smoking increases vitamin C needs. The tolerable upper intake level for adults is 2,000 mg of vitamin C per day; side effects are rare in smaller doses.
Side Effects and Interactions
High vitamin C intake can cause side effects including diarrhea, upset stomach and gas. Supplements may cause a diuretic effect. Vitamin C supplements can interact with blood thinners and statins and may also interfere with certain laboratory tests, so tell your doctor if you take vitamin C supplements.
Safety
Although even very high intakes of vitamin C are unlikely to produce dangerous side effects for most people, some people should avoid supplemental vitamin C. This includes those with hemachromatosis or kidney problems. If you suffer from calcium oxalate kidney stones, vitamin C supplements may increase oxalate levels in your urine and increase your risk for these stones, according to the Linus Pauling Institute. If you are allergic to corn, you may need to avoid most vitamin C supplements, as they are often made from corn.
Considerations
Speak with your doctor before taking vitamin C supplements to make sure these would be safe for you. Although some people take vitamin C supplements in the hopes of preventing or treating medical conditions including the common cold, heart disease, cancer, arthritis and asthma, the evidence related to the benefits of supplemental vitamin C for these purposes is still preliminary and contradictory. Consuming plenty of vitamin-C rich foods is safer and more likely to be beneficial to your health than taking vitamin C supplements.
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