Vitamin C is very important in our health. It helps in improving our immune system. It is majorly found on vegetables and fruits. Vitamin c is also available in vitamin C serum. Having much of this vitamin is significant because it will always help your body in fighting disease-causing organisms. Other important functions of vitamin C include wound healing, improving brain function & keeping one’s bones strong.
Additionally, vitamin C supplement will give you more benefits than those found on vitamin C food. One of the major reasons for taking vitamin C supplements is for preventing the common cold. However, more supplements contain a high content of vitamin, which may have a severe side effect on your body. Below are the side effects caused by excess consumption of vitamin C.
Side Effects Caused By Too Much Vitamin C Intake
Regular consumption of foods that are high in vitamin C cannot cause a health effect. However, taking too much vitamin C via a supplement can cause a serious side effect. Adults’ recommended-dietary allowance of vitamin-C is 90mg for males & 75mg for females. An adult that takes more than 2,000-mg of vitamin-C in a day can have some side effects.
Common Side Effects of excess Vitamin C
One can have mild digestive issues. Also, if vitamin C is not absorbed, it will irritate the gastrointestinal tract. The other common side effects of excess vitamin C include;
- Feeling faint
- Redness & feeling warm on the skin
- Stomach cramping
- General stomach discomfort
Remember that the body doesn’t absorb all the vitamin C that is found in supplements. An example being, if a person consumes 30-180 milligrams every day, their body will absorb about 70 to 90 percent of these vitamins. If a person takes more than one gram, his/her body will absorb less than 50 percent.
How much vitamin C is excess?
According to the Office of Dietary-Supplements, people aged 19 years & over are the ones to consume 2,000 mg per day. The limit is also similar to pregnant and breastfeeding women. Below is a daily upper limit level for kids and infants.
- 1 to 3 years infants the level should be 400mg
- Kids within 4 to 8 years should have a level of 650mg
- 9 to 13 years kids’ level should be 1200mg
- 14 to 18 years teenagers should have a level of 1800mg (Also includes breastfeeding and pregnant women)
These are the limits that you use if the doctor has not given you prescriptions. Some people may be given a higher intake limit due to medical issues.
Severe side effects associated with high consumption of vitamin C
Long time intake of excess intake of vitamin C will lead you to severe side effects. These negative side effects include;
Excessive intake of vitamin C can lead to the impairment of your body’s capability to absorb other nutrients. For Example, vitamin C can decrease the amount of vitamin B-12 & copper in your body. Vitamin C also improves the absorption of iron in your body. This may lead to you having high excess levels of iron.
Excess of vitamin C intake will result in a person defecating the uric acid in the urine and compounds oxalate. These compounds can lead to kidney stone formation.
Creates bone spurs
Very high levels of vitamin C in your body can lead to the likelihood of an individual having painful bone-spurs. However, people who have low levels of vitamin C are at a greater risk of having rheumatoid arthritis. This is a painful inflammatory-joint condition. Therefore, you shouldn’t consume less or too much vitamin C.
Impair the efficiency of niacin-simvastatin
Consuming much of vitamin C may cause impairment of the body’s capability to improve high-density lipoprotein cholesterol. This is in people taking niacin-simvastatin drugs. If one is taking vitamin-C supplements & niacin-simvastatin, he/she should consult a doctor. The doctor will advise him/her on how to make each more effective.
- Kids within the age of 0 to 6 months should be given a maximum limit of 40 mg in a day
- Infants that are aged between 7 and 12 months should take anything above 50 mg in a day.
- When a person is in between 1 and 3 years of age. Both male and female should consume 15mg daily.
- A person within the age of 4 and 8 years, both female and male should consume 25 mg in a day
- Children between the ages of 9 to 13 years should consume 45mg in a day
- Teenagers with the age of 14 to 18 years, males should consume 75mg while females should consume 65 mg in a day.
- Adults with 19 years and above, for males, should have an intake of 90mg while females should have an intake of 75mg in a day.
- People who smoke are supposed to take 35 mg extra of vitamin C in daily intake. Women who are pregnant or they are breastfeeding should take the following levels of vitamin-C in a day.
- 14 to 18 years; 80 mg when pregnant, 115mg when breastfeeding.
- 19 years and more; 85mg when pregnant & 120mg when breastfeeding.
Vitamin C has severe effects if more supplements are consumed. However, there are no side effects when a person takes more vitamin C in food. If any of the effects of taking excess of vitamin C is felt, you should consult a doctor. Pregnant women are encouraged to take more fruits and vegetables that are rich in vitamin C. They include Kiwi fruits, oranges, broccoli, strawberries, tomatoes, and others.
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