Is it possible to take too much vitamin C?

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.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

We use the data you provide to deliver you the content you requested. To provide you with the most relevant and helpful information, we may combine your email and website data with other information we have about you. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. You may opt out of email communications at any time by clicking on the unsubscribe link in the email.

Feb. 20, 2025 See more Expert Answers

See also

  1. Calcium
  2. Timing calcium supplements
  3. COVID-19 and vitamin D
  4. Can vitamins help prevent a heart attack?
  5. Can zinc supplements help treat hidradenitis suppurativa?
  6. Vitamin C and mood
  7. Fiber supplements
  8. Ground flaxseed
  9. Heartburn medicines and B-12 deficiency
  10. Multivitamins for kids
  11. Prenatal vitamins
  12. Probiotics and prebiotics
  13. Vitamin D and MS: Any connection?
  14. Vitamin D deficiency
  15. Can a lack of vitamin D cause high blood pressure?
  16. Vitamin D for babies
  17. Vitamin D toxicity
  18. Vitamins for MS: Do supplements make a difference?