{"id":256231,"date":"2026-01-21T14:11:08","date_gmt":"2026-01-21T14:11:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/256231\/"},"modified":"2026-01-21T14:11:08","modified_gmt":"2026-01-21T14:11:08","slug":"yes-it-is-possible-to-get-too-much-vitamin-c","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/256231\/","title":{"rendered":"Yes, It Is Possible to Get Too Much Vitamin C"},"content":{"rendered":"

Which food comes to mind first when you think of vitamin C? Lemons? Oranges? Tangerines?Although all citrus fruits are good sources of the essential micronutrient<\/a>, they actually sit somewhere in the middle of the list. \u201cPeople don\u2019t realize that vegetables contain more vitamin C,\u201d says Dr. Anne G\u00fcrtler<\/a>. \u201cFirst and foremost: bell peppers. Just one covers an adult\u2019s average daily requirement of an adult. Broccoli, Brussels sprouts, and kale are also particularly rich in vitamin C.\u201d<\/p>\n

How much vitamin C does the body need?<\/p>\n

Just as most people think oranges are the way, many people think they need more vitamin C than they do. \u201cIt\u2019s often overestimated,\u201d says G\u00fcrtler, pointing out that the general recommendation is 100 mg per day, with women needing a little less than men unless they\u2019re pregnant or breastfeeding. Smokers of all sexes, however, could use a little extra: \u201cBecause they have such high oxidative stress due to nicotine, you can add another 40-50 mg per day on top,\u201d says G\u00fcrtler.<\/p>\n

For those wondering exactly how much 100 mg of vitamin C is, one cup of chopped red bell pepper contains around 200 mg; one cup of strawberries, around 98 mg.<\/p>\n

What does vitamin C do?<\/p>\n

Vitamin C is an antioxidant. \u201cThis means that it neutralizes free radicals in the body, protecting the cells from damage and counteracting inflammatory processes and premature skin aging,\u201d says G\u00fcrtler. \u201cIn addition, vitamin C is essential for cell proliferation and cell differentiation\u2014processes that are also central to the health and regeneration of the skin.\u201d<\/p>\n

Recent studies<\/a> in cancer biology also indicate that vitamin C has modulating properties. \u201cIt can act on enzymes that play a crucial role in gene expression,\u201d adds Anne G\u00fcrtler.<\/p>\n

In relation to the skin, vitamin C is relevant on several levels. \u201cIt is a key factor for the differentiation and function of the cells and therefore, for the structure, elasticity and regenerative capacity of the skin\u2014both for the cells of the epidermis, the keratinocytes, and for the collagen-forming fibroblasts in the dermis.\u201d<\/p>\n

Are vitamin C supplements worth it?<\/p>\n

The body cannot produce vitamin C by itself. Consuming it is the only way to make sure we get enough: \u201cIt is absorbed via receptors in the small intestine,\u201d explains G\u00fcrtler. \u201cHowever, these receptors only have a limited absorption capacity.\u201d<\/p>\n

This means that above a certain amount, the body can no longer absorb vitamin C. \u201cAbove 200 milligrams per day, absorption barely increases. Even if you consume more vitamin C, your body won\u2019t benefit. This shows that excessive intake\u2014for example via high-dose supplements\u2014generally has little additional benefit,\u201d says G\u00fcrtler.<\/p>\n

What happens if you overdose on vitamin C?<\/p>\n

Is it dangerous to consume too much vitamin C? Not really. \u201cA genuine overdose of vitamin C is unlikely,\u201d says G\u00fcrtler. \u201cIt\u2019s water-soluble and the body cannot store excess amounts; the excess is just excreted via the kidneys.\u201d<\/p>\n

That said, it is worth mentioning that very high doses of vitamin C\u2014especially in the form of supplements<\/a>\u2014can cause side effects. These include gastrointestinal issues like diarrhea, gas, or abdominal cramps. In cases in which someone takes a consistently high amount over long periods of time, vitamin C can also increase the likelihood of kidney stones, especially in those who are already susceptible to them.<\/p>\n

In other words, more vitamin C is not always better. The body only absorbs what it can use; the rest is eliminated. \u201cA balanced diet is enough to cover most people\u2019s needs without any problems<\/a>,\u201d says G\u00fcrtler.<\/p>\n

What to eat for vitamin C<\/p>\n

As a general rule, raw fruits and vegetables contain the most vitamin C. \u201cBecause vitamin C is sensitive to heat, vegetables should only be cooked gently, if at all,\u201d explains G\u00fcrtler. She says frozen vegetables are also an option: \u201cThey 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 for a long time.\u201d<\/p>\n