Vitamin C helps improve immunity, the more you supplement, the better?

gossip:

Vitamin C helps improve immunity, the more you supplement, the better.

the truth:

Although vitamin C supplementation is helpful in improving immunity, the more you take, the better. According to the data in the "Chinese Dietary Nutrient Reference Intake 2013 Edition", the recommended daily intake of vitamin C for ordinary adults in my country is 100 mg. Some studies have also shown that taking 200 mg of vitamin C per day is very safe and can prevent non-communicable chronic diseases.

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Although no adverse reactions have been found to long-term intake of 1000 mg/day of vitamin C, studies have found that when the daily intake of vitamin C exceeds 2000 mg, it can cause osmotic diarrhea, and more than 3000 mg/day can cause diarrhea and gastrointestinal disorders, and increase the risk of kidney stones.

Therefore, taking too much vitamin C will cause harm to the body. The maximum tolerable intake of vitamin C is 2000 mg per day. For most of us, there is no need to supplement too much vitamin C. Just take the recommended amount of 100 mg/day.