When you think of vitamin C, what food comes to mind first? Lemons? Oranges? Tangerines? While all citrus fruits are good sources of this essential micronutrient, they actually rank somewhere in the middle of the list. “People don’t realize that vegetables contain more vitamin C,” says Dr. Anne Gürtler. “First and foremost: bell peppers. Just one covers an adult’s average daily requirement. Broccoli, Brussels sprouts, and kale are also particularly rich in vitamin C.”
How much vitamin C does the body need?
Just as many people think oranges are the best source, they also often believe they need more vitamin C than they actually do. “It’s often overestimated,” says Gürtler, noting that the general recommendation is 100 mg per day. Women need a little less than men, unless they’re pregnant or breastfeeding. Smokers, however, could use a little extra: “Because they have such high oxidative stress due to nicotine, you can add another 40–50 mg per day on top,” says Gürtler.
For those wondering exactly how much 100 mg of vitamin C is, one cup of chopped red bell pepper contains around 200 mg, while one cup of strawberries has about 98 mg.
What does vitamin C do?
Vitamin C is an antioxidant. “This means it neutralizes free radicals in the body, protecting cells from damage and counteracting inflammation and premature skin aging,” says Gürtler. “In addition, vitamin C is essential for cell proliferation and differentiation—processes that are also central to the health and regeneration of the skin.”
Recent studies in cancer biology also indicate that vitamin C has modulating properties. “It can act on enzymes that play a crucial role in gene expression,” adds Anne Gürtler.
For the skin, vitamin C is relevant on several levels. “It is a key factor for the differentiation and function of cells, and therefore for the structure, elasticity, and regenerative capacity of the skin—both for the keratinocytes in the epidermis and for the collagen-forming fibroblasts in the dermis.”
Are vitamin C supplements worth it?
The body cannot produce vitamin C on its own, so consuming it is the only way to get enough. “It is absorbed via receptors in the small intestine,” explains Gürtler. “However, these receptors only have a limited absorption capacity.”
This means that above a certain amount, the body can no longer absorb vitamin C. “Above 200 milligrams per day, absorption barely increases. Even if you consume more vitamin C, your body won’t benefit. This shows that excessive intake—for example, through high-dose supplements—generally has little additional benefit,” says Gürtler.
What happens if you overdose on vitamin C?
Is it dangerous to consume too much vitamin C? Not really. “A genuine overdose of vitamin C is unlikely,” says Gürtler. “It’s water-soluble, and the body cannot store excess amounts; the excess is simply excreted via the kidneys.”
That said, very high doses of vitamin C—especially in supplement form—can cause side effects. These include gastrointestinal issues like diarrhea, gas, or abdominal cramps. If someone consistently takes high amounts over long periods, vitamin C can also increase the likelihood of kidney stones, especially in those already susceptible to them.
In other words, more vitamin C is not always better. The body only absorbs what it can use; the rest is eliminated. “A balanced diet is enough to cover most people’s needs without any problems,” says Gürtler.
What to eat for vitamin C
As a general rule, raw fruits and vegetables contain the most vitamin C. “Because vitamin C is sensitive to heat, vegetables should only be cooked gently, if at all,” explains Gürtler. She adds that frozen vegetables are also an option: “They have a bad reputation, and wrongly so. They are usually processed and frozen straight after harvesting, which often preserves the vitamin C content even better than fresh vegetables that have been stored or transported.”Another simple way to boost your vitamin C intake is with lemon water. “Even though citrus fruits aren’t the highest in vitamin C, their contribution shouldn’t be overlooked,” says Gürtler, who shares that lemon water is her personal go-to drink. Just be careful with your teeth—the acid can erode tooth enamel over time.
What does vitamin C do for your skin?
We all know vitamin C can be great for the skin. “It supports collagen production, encourages cell renewal, and helps even out skin tone. It also slows melanin synthesis, which is why it can help with pigmentation issues,” explains Gürtler. She recommends using a vitamin C serum in the morning: “Throughout the day, skin faces oxidative stress, and vitamin C can help prevent some of that damage.”
However, as an antioxidant, vitamin C oxidizes quickly. Exposure to oxygen, UV light, or heat can reduce its effectiveness. “That’s why most vitamin C serums come in dark bottles,” notes Gürtler, who suggests buying smaller sizes. “The more you open the product, the more its potency fades.”
Formulations that include extra ingredients like vitamin E or ferulic acid are also a good idea. “This combination helps protect vitamin C from oxidizing too fast and keeps it effective longer,” says Gürtler. She does warn against using highly concentrated products: “They can sting and irritate the skin. It’s better to use a little, consistently, rather than a high dose all at once.”
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Frequently Asked Questions
FAQs About Getting Too Much Vitamin C
BeginnerLevel Questions
Q Is it really possible to get too much vitamin C
A Yes While your body needs vitamin C it can only absorb and use a certain amount at a time Consuming very high doses typically from supplements can lead to side effects
Q What happens if I take too much vitamin C
A The most common side effects are digestive issues like stomach cramps diarrhea and nausea Your body will flush out the excess which can be uncomfortable
Q Can I get too much vitamin C from food like oranges
A Its extremely unlikely Its very difficult to reach harmful levels from food alone The risk comes almost entirely from highdose supplements
Q What is the daily limit for vitamin C
A For most adults the Upper Tolerable Intake Level is 2000 milligrams per day Consuming more than this regularly increases the risk of side effects
Q Are the side effects serious
A For most healthy people the immediate side effects are temporary and not dangerous However longterm excessive intake can lead to more serious issues like kidney stones in susceptible individuals
Advanced Practical Questions
Q Why does too much vitamin C cause stomach problems
A High concentrations of unabsorbed vitamin C draw water into your intestines through a process called osmosis which can lead to loose stools or diarrhea It can also irritate the stomach lining
Q Can excessive vitamin C cause kidney stones
A Yes in some people Excess vitamin C is broken down into oxalate a substance that can combine with calcium to form kidney stones especially in those with a history of them
Q Does too much vitamin C interfere with other nutrients or medications
A Yes High doses can interfere with the absorption of copper and potentially increase iron absorption to unsafe levels in people with hemochromatosis It can also affect the accuracy of certain blood glucose tests and may interact with medications like statins blood thinners and some cancer treatments
Q Whats the difference between fatsoluble and watersoluble vitamins in terms of overdose risk
A Vitamin C is watersoluble meaning excess amounts are usually excreted in urine so