AnnaMaria
Vitamin C is one of the most popular supplements, especially in winter, thanks to its role in supporting immunity. It also helps with iron absorption and maintains healthy skin, blood vessels, bones, and cartilage.
Many foods naturally provide vitamin C, including berries, citrus fruits, tomatoes, peppers, potatoes, cabbage, Brussels sprouts, broccoli, and spinach. Most people get enough from their diet, but certain groups—such as smokers, those exposed to secondhand smoke, people with digestive conditions, or those who eat few fruits and vegetables—may need more.
How Much Vitamin C Do You Need?
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Women: 75 mg/day
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Men: 90 mg/day
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Pregnant people: 85 mg/day
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Breastfeeding people: 120 mg/day
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Children: Varies by age
Warning Signs of Too Much Vitamin C
Taking high doses (over 1,000 mg per day) can cause unpleasant symptoms. If you notice any of these, stop or reduce your supplement intake:
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Diarrhea
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Nausea
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Gas/Flatulence
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Abdominal cramps
Reducing or stopping vitamin C usually eases these symptoms.
The Hidden Risk: Kidney Stones
Excess vitamin C can increase the risk of kidney stones. The body converts vitamin C into oxalate, which may form stones in the kidneys or ureters. While some stones go unnoticed, larger ones can cause:
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Severe side or abdominal pain (that comes and goes)
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Fever and sweating
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Nausea and vomiting
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Blood in the urine
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Urinary infections
Tip: If you eat a varied diet rich in fruits and vegetables, you likely don’t need extra vitamin C supplements.
