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 small glass of orange juice plus a serving of strawberries, chopped red pepper or broccoli provides 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 upper limit for vitamin C is 2,000 milligrams (mg) a day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements may cause:
- Abdominal cramps
- Kidney stones
Remember, for most people, a healthy diet provides an adequate amount of vitamin C.