During winter virus season, many of us prepare a squeezed orange in the morning or gulp down a vitamin C supplement to boost our immune defenses. “And this is a good idea because although regular consumption of vitamin C supplements does not prevent colds, it can help shorten them and lead to milder symptoms” points out Caroline Young, dietician in the United States.
How much vitamin C should you take each day?
The recommended daily intake of vitamin C is, in France, 110 mg per day for adults, men and women, and adolescents over 13 years old. But to combat a cold or flu or after an intense workout, you can temporarily increase your intake to 100 to 200 milligrams per day.
“But instead of resorting to supplements, it is better to resort to a diet rich in vitamin C. This approach generally provides enough vitamin to maintain a strong and healthy immune system” insists the dietitian.
What happens if you take too much vitamin C?
There is no no real risk of overdose with vitamin C because when we exceed what the body can effectively absorb, the excess is eliminated in the urine. However, exceeding this limit of 2000 mg per day can lead to unpleasant side effects like digestive discomfort, including nausea, cramps and diarrhea.
“In the event of long-term excessive consumption of vitamin C, it is also possible that kidney stones develop” explains Blanca Garcia, dietician-nutritionist. “Also, too much vitamin C can increase iron absorption, which is not bad for a healthy person, but can affect people who have hemochromatosis.”
