Chunky Panday shares he consumes a lot of vitamin C: ‘Have a very high intake’

Taking a cue from the 62-year-old’s admission, let’s understand how much vitamin C the body really needs.

Dr Swetha Birali, dietician, Gleneagles AWARE Hospital, LB Nagar, Hyderabad, said vitamin C, or ascorbic acid, is a vital nutrient known for boosting immunity, collagen synthesis, and acting as a powerful antioxidant. “However, like most nutrients, excess intake can lead to adverse effects, making it essential to understand safe limits and appropriate sources,” said Dr Swetha.

The recommended daily allowance (RDA) for adults is about 65–90 mg, with an upper intake limit (UL) of 2,000 mg per day. “Consuming more than this can cause side effects such as diarrhea, nausea, abdominal cramps, and, in extreme cases, kidney stones due to oxalate accumulation,” said Dr Swetha.

Do you have lemon water? (Photo: Getty Images/Thinkstock)

The expert added that vitamin C is best consumed through natural sources like oranges, guavas, kiwis, bell peppers, and strawberries, which provide the added benefit of fibre and other nutrients. “For individuals who require supplements due to deficiencies or higher needs (e.g., during illness or pregnancy), it is crucial to consult a doctor to determine the appropriate dosage,” said Dr Swetha.

While vitamin C is water-soluble and excess amounts are excreted, “consistent overuse can still strain the body”. “Moderation is key to harnessing its benefits without causing harm. Always prioritise a balanced diet and consult a healthcare professional before taking high-dose supplements,” said Dr Swetha.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.