Vitamin C (ascorbic acid) is an essential nutrient. Still, it's possible to
have too much vitamin C.
Vitamin C is a water-soluble vitamin that supports normal growth and
development. Vitamin C also helps your body absorb iron. Because your body
doesn't produce or store vitamin C, it's important to include vitamin C in your
diet. For most people, a large orange, 1 cup (about 165 grams) of sliced
strawberries, chopped red pepper or broccoli provide enough vitamin C for the
day. Any extra vitamin C will simply be flushed out of your body in your urine.
For adults, the recommended dietary reference intake for vitamin C is 65 to
90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Although too
much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C
supplements may cause:
Abdominal bloating and cramps
Remember, for most people, a healthy diet provides an adequate amount of