Vitamin C is one of the most popular supplements in the US, and labels range from 75 mg to well over 1,000 mg per serving. So how much do you actually need, and is a high-dose supplement too much? Here's what the NIH says.
How much vitamin C do adults need per day?
The NIH Office of Dietary Supplements recommends:
- Adult men: 90 mg a day
- Adult women: 75 mg a day
- Pregnant women: 85 mg a day
- Smokers: an extra 35 mg a day (125 mg for men, 110 mg for women)
Most people can reach these amounts through food. Citrus fruits, red and green peppers, kiwi, strawberries, broccoli and tomatoes are all good sources.
Is 1,000 mg of vitamin C too much?
The NIH sets the upper limit for adults at 2,000 mg a day from all sources combined: food, drinks and supplements. A 1,000 mg supplement plus a normal diet stays under that limit for most people.
Going above the upper limit isn't recommended. The NIH also notes that people with hemochromatosis (a condition that causes the body to store too much iron) should be careful with high doses, since vitamin C increases iron absorption.
Why take a higher-dose vitamin C?
Many people like the convenience of one product that more than covers their daily amount, especially during busy seasons or when their diet isn't as varied as they'd like. If you prefer a higher-dose option, look for one that stays well under the 2,000 mg upper limit when combined with food.
Gummy vs. tablet
Vitamin C tablets can be large and sour, and some people find them hard to swallow. Gummies are an easy, good-tasting alternative you can take without water. Our Mega Dose Vitamin C gummies provide 1,050 mg per serving in a sour apple flavor and are made with plant-based pectin instead of gelatin.
Want vitamin C alongside your B vitamins? Our Vitamin B Complex + C gummies combine B6, B12, folate, biotin and niacinamide with vitamin C in one strawberry gummy.
See all of our vitamin C gummies, or stock up with a 2-pack.
The bottom line
Most adults need 75–90 mg of vitamin C a day, and the safe upper limit is 2,000 mg from all sources. A 1,000 mg supplement fits comfortably within that range for most people. If you're pregnant, have a medical condition or take medication, check with your doctor before starting a new supplement.
Source: NIH Office of Dietary Supplements, Vitamin C Fact Sheet. This article is for general information and isn't medical advice.