Taking vitamin C is generally safe and straightforward, but the specifics depend on the form and dosage.
How to Take Vitamin C Supplements
- Dosage: Follow the instructions on the product label, or as directed by your doctor. Common dosages range from 250-500mg, sometimes taken one to two times daily. Some studies suggest higher amounts (up to 1000mg twice daily), but this should only be done under the guidance of a healthcare professional. Mount Sinai advises talking to your doctor before exceeding 1000mg daily. The tolerable upper intake level is 2000mg per day. WebMD
- Timing: Vitamin C can be taken with or without food. WebMD
- Extended-Release: If taking extended-release capsules, swallow them whole; do not crush or chew. WebMD
- Potential Side Effects: High doses may cause diarrhea, nausea, vomiting, heartburn, stomach cramps, and headaches. Mayo Clinic
Getting Vitamin C From Food
- Excellent Sources: Many fruits and vegetables are rich in vitamin C, including citrus fruits (oranges, orange juice), peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes. NHS
Important Considerations
- Consult your doctor before starting any vitamin C supplement, especially if you have pre-existing health conditions or are taking other medications. Healthline
- While some believe daily vitamin C prevents colds, research suggests it only slightly shortens the duration for some people. NCBI
- Vitamin C is an antioxidant, protecting cells from damage caused by free radicals. Mayo Clinic
