What are the side effects of too much vitamin C, and how to avoid? Vitamin C is the first remedy in the defense against viruses, which protects us from various colds, viruses, and other diseases.
However, excessive consumption of vitamin C can be extremely harmful to our body and very poisonous.
Strong immunity and a life without colds is the first thing that comes to mind when we all think of vitamin C.
However, those who have taken too much of this important vitamin only once will certainly remember the symptoms.
Vitamin C is not only used to strengthen the body, but it also improves the absorption of iron and calcium, so it helps against allergies and relieves weight loss.
This vitamin is extremely important for both eye health and good eyesight.
It has also been found that those whose diet contains more vitamin C are three times more protected from developing arthritis than those who do not consume enough of the vitamin.
Vitamin C large or small doses
Vitamin C toxicity is rare because it is easily excreted by the body.
The consequences of overdose (more than 2 grams per day) most often occur in the form of digestive problems.
Symptoms of hypervitaminosis (vitamin overdose) include burning when urinating, diarrhea, intestinal gas, abdominal pain, rash, and nausea.
Vitamin C taken in large doses with large doses of acetylsalicylic acid (aspirin) can in most cases erosive gastritis and in some people a vertical ulcer.
Ascorbic acid accumulates in the body and accumulates as a kidney stone.
Therefore, those who have kidney stones or are prone to kidney stones are advised to avoid excessive amounts of this vitamin.
Be very careful with your intake of vitamins and minerals, especially when it comes to dietary supplements.
Because only by consuming food can you find it much harder to overdose on vitamins, you can’t overdose with vitamin C when consuming food.
Large doses of vitamin C will not be of any use, and they can easily harm your health.
In addition, high consumption of one nutrient can reduce absorption or mask the deficiency of another nutrient.
So be moderate! Vitamin C in the daily diet can be found in peppers, oranges, pineapples, lemons, strawberries, broccoli, cabbage, parsley, and so on.
It should be noted that the heat treatment of food completely destroys vitamin C.
Practice cooking less food with vitamin C to make the most of this important vitamin, or cooking at low temperatures.
Vitamin C and its importance for our body
Vitamin C is a true natural friend and remedies for our skin.
Just like vitamins A and E, vitamin C is a significant natural powerful antioxidant.
It reduces the damage caused by free radicals, protects the skin from the sun’s rays, helps heal wounds, and also improves our complexion on the skin.
Green vegetables, citrus fruits, potatoes, tomatoes, and parsley are rich in vitamin C.
Vitamin C, also known as ascorbic acid, helps heal bones, lower bad cholesterol, and normalize blood pressure in our bodies.
It is very successful and preventive in protecting against cancer, heart disease, sclerosis, arthritis, and many other diseases and inflammations.
We all know that vitamin C strengthens the immune system and makes us much more resistant to viruses and colds.
Therefore, in the periods when colds are common, most doctors give advice with a recommendation to take vitamin C to protect ourselves.
When our body has less vitamin C?
Some of the symptoms of vitamin C deficiency (hypovitaminosis C) are well known and therefore we need to react in such situations.
The most common symptoms when we do not have enough vitamin C are the following:
- Weak immunity and propensity for colds and viruses;
- Bleeding gums;
- Leg pain;
- Slow healing of wounds and bones;
- The occurrence of various blemishes on our skin;
- The occurrence of anemia;
Some scientists believe that hypervitaminosis C cannot develop because part of vitamin C is excreted in the urine.
But recent research in this area shows that there are cases of vitamin C overdose, although they are not as common.
The most common symptoms that indicate hypervitaminosis C are headaches and stomach upsets and problems.
The daily dose of vitamin C
Remember that the recommended daily requirement of vitamin C varies and varies according to gender and of course, depends on age.
As we have already said, vitamin C loses its value when exposed to high temperatures, so consume it from fresh food.
- Babies (0-6 months) – 40mg
- Babies (7-12 months) – 50mg
- Children (1-3 years) – 15mg
- Children (4-8 years) – 25mg
- Boys(9-13 years) – 45mg
- Teenagers (14-18 years) – 75mg
- Men (19 years and older) – 90mg
- Girls (9-13 years) – 45mg
- Teenage girls (14-18 years) – 65mg
- Women (19 years and older) – 75mg
- Pregnant women (19 years and older) – 85mg
- Breastfeeding (19 years and older) – 120mg
Should we take an additional vitamin C supplement and when?
Smokers are certainly at the top of the list, as it has been proven that every cigarette smoked leads to a loss of 10-30mg of vitamin C.
If you drink alcohol regularly, you will definitely need vitamin C.
Frequent consumption of alcohol leads to loss of vitamin C from the body, with alcohol we also lose many other vitamins.
Stress causes a decrease and loss of vitamin C in our body, try to be calmer and relaxed.
Active exercise and some physical activity reduce the amount of vitamin C in our bodies
If you are involved in some sports activities such as bodybuilding, fitness, boxing, light athletics, or other sports in which a lot of effort is put into your body, your body needs an extra amount of vitamin C.
The diet is based on the amount of vitamin C, if you eat roasted or very cooked food you will have fewer vitamins.
Vitamin C loses its value when exposed to high temperatures, so try to avoid, and cooked at low temperatures.
It is important to take more vitamins during pregnancy than at other times in a woman’s life.
Vitamin C belongs to the group of vitamins important during pregnancy.
But if you decide to take vitamin C as a dietary supplement, you should first consult a doctor for any side effects of too much vitamin C.
Which foods are rich in vitamin C
Vitamin C does not stay in our body for a long time, so it should be taken daily.
It is present in many green vegetables, tomatoes, red fruits (blackberries, raspberries, blueberries), citrus fruits (oranges, lemons, grapefruit), parsley, potatoes, and more.
When consuming vitamin C through the diet, you should be careful, because it easily loses its value in the cooking process.
Vitamin C is not very resistant to either high or low temperatures.
Fruits and vegetables cooked for 10-20 minutes lose half of the vitamin C they contain.
Therefore, eat fresh vegetables and fruits or steam them for the best utilization.
This will give you the maximum amount of this important vitamin.
Why not overdose on vitamin C?
When it comes to disease prevention, many see salvation in vitamin C, and rightly so, says German doctor Klaus Schaefer.
We need vitamin C for the body’s defense system, he says.
However, Schaefer advises not to take the maximum amount of vitamin C that is indicated on the packaging.
He warns that the risk of long-term use of the maximum permitted amounts has not been sufficiently investigated.
It is better to use a moderate dose of vitamin C.
Vitamin C overdose adversely affects and can damage the kidneys.
It increases the acidity of the urine, which can lead to kidney stones.
A balanced diet is the best way to prevent vitamin C deficiency, and rich foods include citrus fruits, broccoli, and sauerkraut.
Fruits and vegetables are not only an ideal source of vitamins but also contain fiber and minerals.
– They are healthy for the organism and do not have side effects, the doctor emphasizes.
Vitamin C overdose
Ascorbic acid, contained in maximum amounts in citrus, kiwi, and cabbage, is very useful for the body, especially during weakened immunity and various infectious or viral diseases.
Vitamin C overdose is a rare occurrence, but it can cause unpleasant symptoms and lead to some negative consequences.
Is it possible to overdose on vitamin C?
In fact, the side effects of too much vitamin C, the phenomenon under consideration has never been found in medical practice.
Ascorbic acid is not produced in our body, so it can only get it from the outside.
It is absorbed by the human body only in the doses it needs.
Any excess vitamin C is excreted unchanged by the kidneys along with the urine.
Some people simply do not react to ascorbic acid or are allergic to the substance.
In such cases, obvious symptoms such as skin rash and diathesis appear, but these signs do not mean that the body has an overdose of vitamin C, but indicates an increased sensitivity to it.
Large doses of vitamin C
As you know, ascorbic acid is a powerful antioxidant, preventing the formation of malignant tumors and premature aging, cell death.
Therefore, the treatment of large doses of vitamins is often used in therapeutic practice.
The maximum daily dose of ascorbic acid is 100 mg per day, for athletes and pregnant women.
As well as for people whose work is associated with the constant performance of heavy physical labor, this amount increases.
The determined value of the substance is capable of the following effects:
- strengthening of the vascular walls;
- support the production of steroid hormones in the adrenal glands;
- neutralization, binding, and removal from the body of toxic substances, nitrates, toxins, carcinogens;
- antioxidant effect;
- liver tissue restoration;
- activation of the pancreas;
Thus, even a large amount of ascorbic acid does not cause any complications.
So, an overdose of vitamin C leads to excretion in the urine not only of excess but also of important vitamin B12.
This fact causes a number of serious diseases.
Side effects of too much vitamin C
Significant and persistent excess of the prescribed dose of ascorbic acid with the simultaneous removal of vitamin B12 from the body leads to such complications:
-Kidney stones.
First, the so-called sand is formed in the ureter, but by increasing solids they can block the urinary tract, causing severe pain and urinary problems.
-Increased blood glucose (sugar) concentration or hyperglycemia.
The fact is that vitamin C reduces the production of insulin in the pancreas.
Because of this, the absorption of glucose into the tissues deteriorates and accumulates in the blood.
The disease manifests itself as a constant feeling of lack of fluid, dry skin, lips and mucous membranes, redness of the face.
-Excessive estrogen production.
For this reason, taking oral contraceptives may not be as effective as it should be.
Vitamin C – contraindications
It is not recommended to take ascorbic acid with increased sensitivity to the relevant vitamin.
With great care and only after consulting a doctor, you should use the medicine for the following diseases:
- hyperoxaluria;
- hemochromatosis;
- diabetes mellitus;
- nephrolithiasis;
- thalassemia;
- oxalosis.
Conclusion
Vitamin C is one of the most important vitamins for the health of our bodies.
Cooking at a high temperature contributes to the loss of much of vitamin C.
With the help of vitamin C, it is easier to deal with colds, viruses, and other diseases.
A normal amount of vitamin C intake helps to have healthy skin, immunity, healthy bones, regulates cholesterol, blood pressure, is good for the heart, and many other benefits.
Vitamin C deficiency causes poor body posture, bleeding gums, cholesterol problems, slow bone healing, anemia, and other health problems.
This vitamin should be used by smokers, athletes, those who drink more alcohol, pregnant women, and others.
Vitamin C overdose is a rare occurrence that leads to kidney stones, more blood sugar, and other side effects.
Vitamin C is found mostly in a variety of fruits (pomegranates, raspberries, oranges) and vegetables (tomatoes, peppers, lemons) and many other fruits.
