Too much vitamin C: Is it harmful?

Vitamin C is an essential nutrient, but you can get too much of it.

If you're an adult, limit yourself to no more than 2,000 milligrams (mg) of vitamin C a day. The recommended upper limit for children varies by age.

Getting too much vitamin C from food isn't likely to be harmful. But large doses of vitamin C supplements can cause:

• Diarrhea.
• Upset stomach or vomiting.
• Heartburn.
• Swelling of the esophagus, called esophagitis.
• Stomach cramps.
• Headache.
• Kidney stones in some people.

In general, experts recommend that women get 75 mg of vitamin C a day and men get 90 mg. Pregnant people should aim to get 85 mg a day. People who breastfeed their babies should try to get 120 mg a day. Children usually need less daily vitamin C than adults. The exact amount depends on their age.

Most people can get enough vitamin C each day from food or drink. You'll likely get enough from a half cup of chopped red peppers or 3/4 cup of orange juice if you're not breastfeeding. Other good sources of vitamin C include:

• Fruits such as oranges, kiwifruit, cantaloupe and strawberries.
• Greens such as brussels sprouts, cabbage, broccoli and spinach.
• Tomatoes and tomato juice.
• Potatoes.

Vitamin C also is known as ascorbic acid. It supports growth and development and plays a key role in the body's healing process. It also helps the body absorb iron.

The body doesn't make or store vitamin C, so it's important to include vitamin C in your diet every day. Remember, you'll likely get enough if you eat a balanced diet full of fruits and vegetables.