Vitamin C is a nutrient abundant in vegetables and fruits, water-soluble vitamin and powerful antioxidant, plays an important role in the body form and maintaining connective tissue, including bones, blood vessels and skin.
As we already mention, vitamin C is a powerful antioxidant essential for reducing oxidative stress to the body and it is believed to lower cancer risk. Rich-vitamin-C foods include: bell peppers, dark leafy greens, kiwifruit, broccoli, berries, oranges, tomatoes, green peas, and papayas.
Providing your body with enough content of this vitamin is essential for maintaining a healthy immune system. It is also extremely effective in healing wounds, strengthening your bones and improving your brain function.
Due to claims that vitamin C supplements provide benefits beyond those obtained from the vitamin C contained in food, people often take vitamin C supplements in order to help prevent the common cold. However, they aren’t aware that many supplements contain extremely high amounts of vitamin C, which is very likely to lead to some undesired side effects.
1. Vitamin C Is Water-Soluble and Not Stored in Your Body
Since vitamin C is a water-soluble vitamin, meaning, it can dissolve in water, and do not get stored within the body, but gets transported to your tissues via body fluids, and any additional gets excreted in urine. Therefore, you don’t have to take vitamin C supplements as you can easily obtain enough by consuming fresh foods, such as fruits and vegetables.
2. Too much Vitamin C may cause Digestive symptoms
If you consume more than 2, 000mg of vitamin C per day you are likely to experience gastrointestinal upset, including symptoms like diarrhea and nausea. Therefore, it has been established a tolerable upper limit (TUL) of 2,000 mg per day.
3. Vitamin C is known to enhance iron absorption.
Vitamin C increases is known to stimulate iron absorption, taking too much of it is a risk for individuals with conditions that lead to iron accumulation in the body.
4. Taking Supplements in High Doses May Lead to Kidney Stones
Ingesting too much vitamin C can increase the oxalate content in your kidneys, which is very likely to lead to kidney stones.
5. How Much Vitamin C Is Too Much?
It is not possible to consume too much vitamin C only from food. However, if you taking vitamin C supplements, you can decrease your risk of getting too much by taking no more than 90 mg a day if you’re a man, or 75 mg a day if you’re a woman.
6. The Bottom Line
Vitamin C is generally safe for most people.
This is particularly true if you obtained it from foods, rather than supplements.
Those who take vitamin C in supplement form are more likely to experience side effects due to excessive use of vitamin C, and the most common are digestive symptoms, but also an iron overload and kidney stones formation.
Now when you know that you don’t have to consume vitamin C in large amounts, you can simply eliminate the intake of vitamin C supplements in order to protect yourself from these potential side effects.