At WebMD, Kathleen M. Zleman, RD, LD, MPH, considers how much Vitamin C is the right amount. She writes:
A study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of possible benefits of vitamin C.
“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended dietary allowance.”
How Much Vitamin C Is Enough?
“The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” Moyad says.
But keep in mind that while many people may not always get the optimal level of vitamin C, having a vitamin C deficiency is very rare in the U.S. and many other countries. Vitamin C deficiency is mainly seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That’s why he recommends taking a non-acidic, buffered form of the vitamin.
Food is the best way to get all your nutrients. Along with vitamin C, you’ll get other vitamins and minerals, as well as fiber if you’re eating fruits, vegetables, or other produce.
Read more here.
