Tuesday Trivia: How much Vitamin C can our bodies absorb at once?

How much Vitamin C can our

 bodies absorb at once?

A. 100 mg

B. 200 mg

C. 500 mg

D. 1,000 mg

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The answer is B, 200 mg!

I am a huge advocate of vitamin C and generally take close to 1,000 mg a day. Not only does vitamin C boost your immune system, but it also helps with collagen repair (found throughout your body), acts as an antioxidant, and decreases blood vessel fragility! 

When people get sick or start feeling a cold coming on, it is common for them to start upping their vitamin C intake, sometimes taking 1,000-2,000 mg a day, and usually all in one dose. While there is nothing harmful with this amount, our bodies are only able to absorb so much of the vitamin at once. Since vitamin C is water soluble, the excess that we’re unable to absorb is flushed out of our system. 

Studies show that up to 200 mg of vitamin C can be absorbed at 100 percent. After 200 mg, absorption greatly decreases and most of the vitamin ends up getting discarded. To make the most of your vitamin C, take 200-250 mg at a time, 3-4 times/day. This will allow your body to retain the maximum amount of vitamin C for the longest time!

yours in health, 

dr samantha boldt

Levine M, Conry-Cantilena C, Wang Y, et al. Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance. Proc Natl Acad Sci U S A. 1996;93(8):3704-3709.