Vitamin C is a vital nutrient found in a variety of fruits and vegetables. Getting enough of this vitamin is especially important for keeping your immune system healthy. It also plays an important role in wound healing, bone strength, and brain function. Surprisingly, some claim that vitamin C supplements provide benefits in addition to those obtained from food-based vitamin C. One of the most common reasons people take vitamin C supplements is the belief that they help prevent the common cold. However, many supplements contain extremely high levels of vitamins, which in some cases can cause undesirable side effects. Like other micronutrients, Vitamin C is a necessary nutrient for the human body. According to Rachel Nall, it is an antioxidant that aids in a variety of important processes such as blood pressure regulation, inflammation control, and collagen formation. Vitamin C is a water-soluble vitamin, which means that it dissolves in water and is not stored in the body. However, supplementing with high amounts of vitamin C can cause side effects such as digestive distress and kidney stones. If you overdose on this vitamin, it will begin to accumulate in your body, potentially leading to overdose symptoms. The upper limit for vitamin C intake in people aged 19 and up, according to the Office of Dietary Supplements (ODS), is 2,000 mg in males and females.
The limit does not change for pregnant or breastfeeding women. Because too much vitamin C can cause unpleasant symptoms, the Food and Nutrition Board has established "tolerable upper intake levels." Less frequently, people may experience severe side effects from taking too much vitamin C. Long-term consumption above the recommended levels raises the risk of these side effects. Doctors believe that taking too much vitamin C may cause a person to excrete the compounds oxalate and uric acid in their urine. These compounds have the potential to cause kidney stone formation. Consuming more than 2,000 mg of vitamin C per day may cause gastrointestinal upset, including symptoms such as diarrhea and nausea. Although vitamin C increases iron absorption, too much of it is a concern for people who have conditions that cause iron accumulation in the body. People must consume enough vitamin C-containing foods to meet their daily requirements because the body cannot produce vitamin C. If you are at risk of deficiency in vitamin C, you can take vitamin C supplements. People who smoke should take 35 mg more vitamin C per day than nonsmokers. Women should consume the following amounts of vitamin C per day for 14–18 years, at least 80 mg during pregnancy and 115 mg while breastfeeding. For those aged 19 and up, at least 85 mg during pregnancy and 120 mg while breastfeeding.
Most people are not at risk from vitamin C. However, taking excessive amounts of vitamin C can have more serious consequences, such as iron overload and kidney stones. People who take vitamin C supplements are more likely to consume too much of it and experience side effects, the most common of which are digestive symptoms. Luckily, it's simple to avoid these potential side effects: simply avoid taking too many vitamin C supplements and instead eat foods high in this vitamin.
DMO II ZS, Karla P. Calapardo, RND
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