How Much Vitamin C is Recommended: What Are The Side Effects If Overdose!

Ascorbic acid or vitamin C is a collagen-forming nutrient, which is a substance needed to repair skin, bones, and teeth. Vitamin C can be obtained naturally from fruits and vegetables. Also, you should know How Much Vitamin C is Recommended: What Are The Side Effects If Overdose!


Is vitamin C very important?

Vitamin C has been proven to have lots of applications for the entire body, for example maintaining skin and endurance wellness. Vitamin C is also regarded as safe to eat and simple to acquire. Both from food intake and also found in supplements, as an intake of beneficial complementary nutrients.

Vitamin C or commonly called ascorbic acid is a type of nutrient that is soluble in water and is not produced by the body. Sources of Vitamin C are available in fresh vegetables and fruits, or if required in vitamin C supplements.

Vitamin C is necessary for the development as well as maintaining the working function of the body’s organs. Vitamin C also plays an significant part in preserving immune function.

In addition to vitamin C, we also need to intake other vitamins such asVitamin D3 Benefits for Baby, Virus, and Dose for Men that serve to prevent osteoporosis as well as treating specific musculoskeletal conditions and specific autoimmune disorders.


Why take vitamin C?

Everyone, whether children, adults, to pregnant and nursing mothers, needs to meet the daily needs of vitamin C. This is because vitamin C has many benefits for the health of the body and beauty of the skin, among others:

Increases endurance and aids the recovery process. Various complaints such as coughs and colds can be prevented by adequate vitamin C needs in the body, especially during fatigue or when going to strenuous activities. Vitamin C is also called well consumed to prevent dengue fever.

As an antioxidant that helps protect the body’s cells from damage from free radicals. Thus inhibiting the probability of premature aging, also the plan of cancer, diabetes, and cardiovascular disease.

Vitamin C to your skin plays a part in the creation of collagen, which is a protein required to assist the wound healing process, stop wrinkles, and slow the aging process, additionally able to keep youthfulness, and lighten skin.

Vitamin C increases the absorption of iron from food and helps the immune system Function well to protect the body from Illness.

Some research results believe that vitamin C can help maintain the health of cartilage, bones, and teeth. And also maintain the health of the heart and blood vessels, to prevent heart attacks and strokes. Vitamin C is also thought to prevent bile and cataracts ailments.


Are There Any Warnings Before Taking Vitamin C?

Be careful of vitamin C when you have a history of renal failure, kidney stones, diabetes, G6PD enzyme deficiency, and hemochromatosis.

Discuss with your doctor before using vitamin C, especially if you have allergies to food or medicine.

In some people, vitamin C drinking form can cause kidney stones, especially when consumed more than 2000 mg per day.

If you are going to have a blood sugar test or a stool sample test, tell your doctor that you are taking vitamin C, because too high levels of vitamin C in the body can affect the results of the test.


What if we’re deficient in vitamin C?

Vitamin C deficiency or scurvy can result in anemia, bleeding gums, and wounds becoming difficult to heal. In such conditions, the body needs an additional intake of vitamin C, apart from food.


Side Effects of Vitamin C Deficiency

Vitamin C deficiency usually occurs due to an unhealthy diet or due to impaired absorption of vitamin C in the body. The following are some of the conditions that can occur if the body is deficient in vitamin C:


Skin problems

The body needs vitamin C to produce collagen, which is a protein that forms the skin layer and connective tissues of the body.

Lack of vitamin C intake will lower collagen levels in the body, which then potentially cause a variety of problems on the skin, such as rough and dry skin. Lack of vitamin C can also make nails brittle, white striped, and there appear to be red dots.


Wounds are hard to heal

In addition to maintaining skin health, collagen also plays an important role in the wound healing process. Therefore, vitamin C deficiency will make the wound more difficult to heal. Also, vitamin C deficiency makes the wound more susceptible to infection.


Easy bruising

Vitamin C deficiency can make blood vessels break easily due to reduced amounts of collagen. As a result, blood leaked into the surrounding area and caused bruising. Easy bruising is one of the common symptoms due to a lack of vitamin C intake.


Tired body

Just like easy bruising, the body feels limp is also one of the symptoms of vitamin C deficiency.

Vitamin C deficiency that has antioxidant properties can also make the mood volatile.


Gums bleed easily and teeth removed

Vitamin C also plays a role in maintaining the health of gums and teeth. Vitamin C deficiency will make teeth prone to removal and bleeding gums easily.

For people who already have dental and gum health problems before, the disorder that occurs in the mouth due to vitamin C deficiency can be more severe. In some cases, vitamin C deficiency makes the gums dark purple.


Weight gain

Some studies suggest that low levels of vitamin C in the body can increase the formation of fat, especially in the stomach. As a result, the risk of obesity will also increase.


Weakened immune system

Some studies have found that a lack of vitamin C intake can weaken the immune system. This condition creates a person more vulnerable to illnesses, such as pneumonia and influenza.


Joint pain

Deficiency of vitamin C consumption is thought to cause swelling and pain at the joints. Even in severe cases, this joint disorder can make it difficult for the sufferer to walk.



Skorbut or scurvy is a condition that can occur if the body is severely deficient in vitamin C. This condition can be recognized by the appearance of symptoms such as limp body, lost appetite, nausea, diarrhea, and fever.

If left untreated, skorbut has the potential to bring about dangerous diseases, such as heart disease. Even the worst possible outcome, a skorbut that doesn’t get treated can lead to death.


How Much Vitamin C is Recommended?

Below are the recommended daily needs of vitamin C based on age and gender. This amount of intake can be obtained from food, supplements, or a combination of both.

How Much Vitamin C is Recommended


0-6 months 40 mg/day

7-12 months 50 mg/day

1-3 years 15 mg/day

4-8 years 25 mg/day

9-13 years 45 mg/day


Mature men

14-18 years 75 mg/day

19 years and over 90 mg/day


Mature women

14-18 years 65 mg/day

19 years and over 75 mg/day

Pregnant women 80 mg/day for ≤18 years and 85 mg/day for 19 years and above

Nursing mothers 115 mg/day for ≤18 years and 120 mg/day 19 years and older

Especially for smokers, add 35 mg of the above daily vitamin C intake.


To avoid excess vitamin C, pay attention to the maximum intake of safe vitamin C based on the age below:

1-3 years 400 mg/day

4-8 years 650 mg/day

9-13 years 1200 mg/day

14-18 years 1800 mg/day

19 years and over 2000 mg/day



Dosage and Rules of Use of Vitamin C

The dose of vitamin C is dependent upon the time of the individual. The following are the dosages of vitamin C used for vitamin C deficiency:


Vitamin C Tablets

Adults: 250 mg/day, in 4 divided doses.

Children: 100 mg/day, in 3 divided doses. Continued 100 mg/day until symptoms subside (1-3 months)


Injectable Vitamin C

Adult: 200 mg/day

Children aged 5 months – 1 year: 50 mg/day

Children aged 1 year – 11 years: 100 mg/day

Children over 11 years old: 200 mg/day


How to Use Vitamin C Properly?

Vitamin and mineral supplements are consumed to supplement the body’s need for vitamins and minerals, especially when the intake of vitamins and minerals from food cannot meet the needs of the body. However, the supplement is only used as a complement to the body’s nutritional needs, not as a nutritional substitute for food.

Some conditions cause the body to need supplement intakes, such as being affected by a disease such as flu, getting pregnant, or taking medications that can interfere with the metabolism of vitamins and minerals.

The dose of vitamin C is administered based on the age, condition, and patient’s response to the drug. Vitamin C tablets are commonly consumed 1-2 times a day, can be consumed before or after meals.

A individual’s requirement for vitamin C increases with age. Consult a nutritionist about your daily vitamin C needs that suit your age. To prevent side effects, do not exceed the recommended dosage.

Injectable Vitamin C is administered by a doctor by injection into blood vessels, muscles, or under the skin.

Vitamin C cannot cure flu and cough. However, taking vitamin C regularly, before the advent of the flu, is thought to shorten the recovery time of the flu. If you experience complaints of fever, cough, and severe tightness, do not hesitate to see a doctor.

Store vitamin C packaging at room temperature, away from heat and humidity. Do not open the vitamin C packaging if you do not want to be consumed.


How Does Vitamin C Interact with Other Drugs?

  • Vitamin C used in conjunction with other medications can cause certain reactions, including:
  • Decrease the effect of chemotherapy drugs, statins, niacin (vitamin B3), and warfarin.
  • Lowers the effectiveness of birth control pills and fluphenazine.
  • Decreases the effectiveness of vitamin C if consumed with aspirin.
  • Increases the risk of iron poisoning to the heart, if consumed with the drug deferoxamine.


Side Effects Of Overdose vitamin C

If consumed in the recommended dosage, vitamin C very rarely causes side effects. Conversely, if consumed in high doses or the long run, vitamin C can cause a number of the following side effects:

  • Flatulence
  • Abdominal pain
  • Diarrhea
  • Nausea
  • Vomiting
  • Heartburn
  • Kidney stones

In rare conditions, vitamin C can trigger serious allergic reactions. Immediately check with a doctor if a rash appears on the skin, itching or swelling especially on the face, tongue, and throat, dizziness, and shortness of breath.

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