As a health and nutrition expert, I'm often asked about the role of vitamin C in the body, especially during illness. Vitamin C, scientifically known as ascorbic acid, is a vital nutrient that plays a crucial role in immune function, skin health, and collagen production. It is also an antioxidant that helps to protect cells from damage.

When it comes to addressing the question of how much vitamin C is too much, it's important to start with the recommended daily allowance (RDA). The RDA for vitamin C is 90 mg for adult men and 75 mg for adult women. This amount is generally sufficient to maintain good health and prevent deficiency.

However, during times of illness, some individuals may consider increasing their vitamin C intake, believing it could boost their immune system and help them recover more quickly. While it's true that vitamin C supports immune function, it's also essential to understand the potential risks associated with excessive intake.

High doses of vitamin C, particularly those exceeding 2000 milligrams per day for adults, can lead to several adverse effects. One of the most concerning is the increased risk of kidney stones. The kidneys are responsible for filtering out excess nutrients from the bloodstream, and when too much vitamin C is consumed, it can lead to the formation of calcium oxalate stones, which can be quite painful and require medical attention.

Another side effect of excessive vitamin C intake is gastrointestinal upset. High doses can cause nausea, vomiting, and diarrhea. These symptoms can be uncomfortable and may even lead to dehydration if not managed properly.

It's also worth noting that the body has a limited capacity to absorb vitamin C. Any amount beyond what the body can use is excreted in the urine. This means that taking megadoses of vitamin C is not only potentially harmful but also wasteful, as the excess is not utilized by the body.

When considering vitamin C supplementation during illness, it's best to stick to the RDA or slightly above it, unless advised otherwise by a healthcare professional. It's also important to remember that vitamin C should be part of a balanced diet and not relied upon as a standalone cure or treatment.

In terms of sources, vitamin C is abundant in many fruits and vegetables, including oranges, strawberries, kiwifruit, bell peppers, and broccoli. Consuming a variety of these foods can provide the necessary vitamin C without the need for supplementation.

In conclusion, while vitamin C is an important nutrient for maintaining health and supporting the immune system, it's crucial to avoid excessive intake. Sticking to the RDA or slightly above it during illness is generally safe and effective. Always consult with a healthcare provider before making significant changes to your vitamin intake, and remember that a balanced diet is the best way to ensure you're getting all the nutrients you need.

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For most people, taking vitamin C supplements in the recommended amounts is also safe. The RDA or recommended daily allowance is 90 mg for men and 75 mg for women. High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea, and diarrhea.Jan 20, 2017read more >>