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Special groups, like smokers, need higher doses (about 35 mg more daily) due to increased oxidative stress. Pregnant women require approximately 100 mg daily, whereas the elderly follow general adult guidelines.

Taking excessive amounts of vitamin C—beyond 2,000 mg daily—can lead to side effects like nausea, diarrhea, and kidney stones. Interestingly, because vitamin C is water-soluble, excess amounts are excreted in urine, often resulting in what is humorously called "expensive pee."

Food vs. Supplements: The Reality Check

Many foods are rich sources of vitamin C. For example, 100 grams of guava contains 220 mg, red peppers 180 mg, and kiwis 160 mg. Oranges, often considered the poster child for vitamin C, provide around 80 mg per medium fruit.