How many 1000mg vitamin C can you take a day?

Quick Answer

The recommended daily intake of vitamin C for adults is 75-90mg. Most experts recommend not exceeding 2000mg of vitamin C per day from all sources. Higher doses are unlikely to provide additional benefits and may cause side effects like diarrhea, nausea, abdominal cramps, headache, insomnia and kidney stones.

How Much Vitamin C Do We Need Daily?

The Recommended Dietary Allowance (RDA) for vitamin C is:

  • 75mg per day for women
  • 90mg per day for men

The RDA is the amount that meets the needs of about 97% of healthy people. Many experts recommend getting closer to the upper limit to optimize health, which is 2,000mg per day.

Benefits of Higher Doses of Vitamin C

Taking higher doses of vitamin C above the RDA offers additional benefits including:

  • Preventing and treating the common cold
  • Reducing duration and severity of upper respiratory infections
  • Faster recovery from illness
  • Protecting cells from oxidative damage
  • Boosting immunity
  • Reducing fatigue
  • Improving physical endurance
  • Enhancing collagen production
  • Speeding up wound healing
  • Improving iron absorption

Studies show the most significant benefits are seen at intakes of at least 1000-2000mg per day.

Maximum Tolerable Upper Limit for Vitamin C

The Tolerable Upper Intake Level (UL) for vitamin C is 2,000mg per day for adults. This is the maximum amount considered safe to consume without any harmful side effects.

Consuming above the UL consistently over a long period of time is not recommended, as it may increase the risk of side effects like:

  • Diarrhea
  • Nausea
  • Vomiting
  • Heartburn
  • Abdominal cramps
  • Headache
  • Insomnia
  • Kidney stones

Taking more than 2,000mg per day for a short duration, such as when trying to treat a cold, is generally considered safe but larger doses may increase risk of side effects.

How Many 1000mg Vitamin C Tablets Per Day?

Based on the Tolerable Upper Limit of 2,000mg per day, the maximum recommended number of 1000mg vitamin C tablets per day is:

2 tablets

This provides 2000mg total from the supplement, which is the recommended upper limit.

Consuming more than 2 tablets (2000mg) daily risks exceeding the Tolerable Upper Limit and is not recommended, unless under medical supervision.

Always consider vitamin C intake from food sources like fruits and vegetables as well, which can provide an additional 100-200mg per day.

Who Should Be Cautious With High Doses?

Certain people should be more cautious with high doses of vitamin C supplements:

  • Those with a history of recurrent kidney stones.
  • Individuals with iron overload disease like hemochromatosis.
  • People with glucose-6-phosphate dehydrogenase (G6PD) deficiency.

High doses may increase risk of complications in these conditions. Consult a healthcare professional before exceeding the RDA.

During pregnancy and breastfeeding, the RDA is 85mg and 120mg per day. Do not exceed the RDA without medical approval.

Conclusion

The recommended upper limit for vitamin C is 2000mg per day for adults. This equals 2 tablets of 1000mg vitamin C supplements. Exceeding this amount consistently may increase the risk of side effects without added benefits. Those with certain medical conditions should be cautious with high doses and not exceed the RDA without consulting a doctor.

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