How Much Vitamin C Should I Take? + Forms & Health Benefits*

Vitamin C is an essential nutrient, which means your body can't make any on its own, so you have to consume it regularly (i.e., daily). Many foods are rich in vitamin C, so in theory, getting enough shouldn't be an issue. Yet, 42% of the U.S. adult population1 is living with vitamin C insufficiency, almost half are failing to get enough vitamin C from their food each day, and even with supplementation, 33% of American adults2 are still falling short of their needs. 

This is a good indication that you may need to take more vitamin C—additionally, it's concrete evidence that your supplement of choice might need an upgrade (with particular attention to dose).

According to the National Academies3, the recommended intake for vitamin C is currently set at 75 milligrams per day for adult women and 90 milligrams daily for adult men. That said, research shows that higher intakes (i.e., 200 milligrams or more each day) may provide better overall health outcomes—especially in regards to immune function and response4.*

That said, vitamin C levels naturally become depleted due to the metabolic demand of immune and inflammatory responses, so taking doses higher than 200 milligrams may be even more effective at supporting vitamin C's multidimensional roles across all the organs and systems of the body.* 

"Vitamin C is a potent antioxidant, most known for supporting your immune system7,"* board-certified physician Bindiya Gandhi, M.D., previously told mindbodygreen. It's also the primary water-soluble vitamin in your body and, as such, supports nearly every body system.* 

And as mbg's VP of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, "Vitamin C is 100% essential for immune function, but don't underestimate this micronutrient. For example, its positive cardiovascular impact is incredibly compelling."* Ferira goes on to say that vitamin C's heart support is "partially because of this micronutrient's pivotal role in whole-body antioxidant balance but also due to its requirement for collagen synthesis. Yes, even your blood vessels and heart need the collagen protein for their structure and optimal function."*

Vitamin C supplements are available in many forms, the most common being ascorbic acid (the form of vitamin C found in food), followed by mineral ascorbates like sodium ascorbate, calcium ascorbate, potassium ascorbate, and magnesium ascorbate. And although less common, "you'll also find unique vitamin C complexes with lipid or other bioactive components (e.g., citrus bioflavonoids) to elevate the absorption profile, as well as food-derived vitamin C sources in supplements (e.g., acerola fruit)," shares Ferira.

Depending on the dose, the bioavailability (aka absorption rate) of vitamin C supplements can differ, which means some forms are able to enter your gut and circulation more easily, then get to work, traveling to cells around the body to scavenge free radicals (and all the other essential functions we mentioned earlier.)*

"Free radicals can cause wear and tear to all parts of the body, including the brain and mind," says dietitian Joanna Foley, R.D., CLT. But the right type of vitamin C can combat oxidative compounds head-on.*

While ascorbic acid and mineral ascorbates certainly have their merits and definite efficacy in lower doses (e.g., in a multivitamin or multi-ingredient complex), research shows that at more potent doses (e.g., 1,000 milligrams), a scientifically advanced vitamin C complex that includes lipid and citrus bioflavonoid components—specifically, a vitamin C compound called PureWay-C™—has superior absorption and free-radical-scavenging abilities15 and can raise vitamin C blood levels and support anti-inflammatory actions16 more efficiently than other forms of vitamin C like ascorbic acid, calcium ascorbate, and calcium ascorbate-calcium threonate-dehydroascorbate (Ester-C).*†

PureWay-C™ is water-soluble, like all vitamin C, but combines with fatty acids derived from rice bran and citrus bioflavonoids from bitter orange to improve vitamin C's absorption, retention, and actions in the body.*

The fatty acids help chauffeur the vitamin C, elevating its bioavailability and cellular kinetics (i.e., absorption and retention).* Meanwhile, the citrus bioflavonoids stabilize the vitamin C, helping shield it from oxidative stress.*

The short answer is yes, you can absolutely take 1,000 milligrams of vitamin C daily (of course, if you have specific concerns, then you'll want to get the "all clear" from your health care provider). And, based on reported benefits from this higher dosage, it's probably a good idea to consider a higher potency source of C in your targeted nutrition regimen.

Not only does vitamin C have a high safety profile, but higher doses may also yield incrementally beneficial health benefits. For example, in a study published in Free Radical Biology & Medicine17, researchers wanted to see if vitamin C could reduce C-reactive protein (CRP), a marker of the inflammatory response. High levels of CRP can indicate there may be some underlying health concerns increasing inflammatory actions that you may be unaware of.

For this study, a group of healthy nonsmokers was divided into groups. One group received 1,000 milligrams of vitamin C per day and the other received a placebo. After two months, participants in the vitamin C group experienced a 16.7 to 25.3% decrease in CRP levels compared to their baseline at the start of the study.* 

Fascinatingly, the unique vitamin C/lipid/citrus bioflavonoid trio discussed earlier (PureWay-C™) has also been shown to reduce CRP levels at 1,000 milligrams (i.e., 1 gram) and better than other forms of vitamin C.*†

Of course, it's always best to discuss dosage recommendations with your personal health care provider, as they know your medical history and will be able to identify any contraindications.

For example, because vitamin C aids in iron absorption, people with very specific pre-existing health concerns that affect iron absorption may be at risk for iron overload if they take too much vitamin C. 

That being said, a 1,000-milligram daily dose of vitamin C falls well within the safe range for most people. The optimal intake appears to be at least 200 milligrams per day and the upper limit (i.e., the clinically studied dosage that the majority of people can safely take), is 2,000 milligrams daily18. 

Vitamin C is a water-soluble vitamin, so there's a very minor risk of toxicity or serious health concerns, although some people report mild digestive complaints when taking too much vitamin C in forms that aren't optimized and designed for high potencies.

Unlike fat-soluble vitamins, which get stored in your fat tissues, excess water-soluble vitamins19 get flushed out of the body. So, if you were to take more vitamin C than you need, it would simply be excreted through your urine via your kidneys.

While this is great news as far as safety and risk for toxicity are concerned, it adds another layer of importance as to why you need to make sure you're getting enough vitamin C on a daily basis. Since vitamin C is a water-soluble vitamin, and therefore not stored in the body, you have to replenish your cells and tissues regularly. Sometimes that means taking a higher dose to reap the full array of this nutrient's benefits.*

While high-quality supplements are an excellent way to optimize your vitamin C levels, you can set the foundation by also including vitamin-C-rich foods in your daily diet.*

And as Ferira expounds, "Nobody is suggesting vitamin C is only found in foods or supplements—you can utilize both. There's synergy there. And after all, those foods aren't only vitamin C sources but a complex array of macro-, micro-, and phytonutrients, so eat up!"

While there's not a one-size-fits-all answer to "how much vitamin C should I take?" most adults do well with daily dosages between 200 and 2,000 milligrams.