Vitamin C plays an important role in the function of the body, helping to protect cells and keep them healthy, maintaining healthy skin, blood vessels, bones and cartilage, and helping with wound healing. The vitamin is best gained through diet, eating vitamin C-rich foods. But those who aren’t eating enough of these foods may be advised to take a supplements. How much vitamin C should you be getting a day though and what are tell-tale signs to look for you’re getting too much?
If you take more than 100mg a day of vitamin C you may experience diarrhoea, advised Dr Thornber, chief medical officer at Now Patient.
Vitamin C is water-soluble and not stored within the body, so if you consume more than you body needs it can cause digestive issues as your body tries to excrete it.
Stomach pain and wind are also signs of vitamin D overdose to note, said Dr Thornber.
How much vitamin C should we get a day?
Dr Thornber said: “Adults between the ages of 19-64 need about 40mg. Eating a mix of the fruit and veg listed above should deliver that.
“It can’t be stored in your body, so you should eat these foods every day.”
How can you get vitamin C
Vitamin C is found in lots of fruit and vegetables, such as oranges, broccoli, strawberries and blackcurrants.
Red and green peppers, Brussels sprouts and potatoes are also good sources of vitamin C.
Dr Thornber said: “If your doctor recommends it or if you’re not eating enough foods with it in, then it may be advisable to take a supplement.
“But if people have more than 1000mg a day of vitamin C than that is usually far too much for an average adults.”
The Department of Health and Social Care advises you should be able to get all the vitamin C you need by eating a varied and balanced diet.
But if you take vitamin C supplements you shouldn’t take too many as this could be harmful.
Taking less than 1000mg of vitamin C supplements a day is unlikely to cause any harm.
Dr Thornber added: “If you’re symptoms persist and you’ve reduced the amount you take, see your doctor.”
Bowel habits can also be affected by taking too much of another vitamin.