Vitamin C is an essential nutrient for the body. which abound in fruits and vegetables Getting enough vitamin C is extremely important for maintaining a healthy immune system. Helps heal wounds. stimulate collagen production Maintain strong bone mass and also improve brain function
However, many people take vitamin C supplements because it is believed to provide more benefits than those obtained from food. But don’t forget that there are many types of dietary supplements. And there may be vitamin C in the amount that already fits your daily needs. But if we take vitamin C supplements along with natural foods that are high in vitamin C. It could make us take more vitamins. And in some cases it can cause unwanted side effects.
What is Vitamin C
Vitamin C is a water-soluble vitamin. Unlike Fat Soluble Vitamins Because most water soluble vitamins tend not to be stored in the body. when we consume it Some of it is transported to the tissues through the body fluids. And the excess vitamin C will be excreted through urine. But because our body does not store vitamin C and cannot produce it itself. We should eat foods rich in vitamin C every day.
even when given in high doses Vitamin C is generally not toxic or causes serious adverse effects. The most common side effects are diarrhea, nausea, abdominal pain and other gastrointestinal problems. However, if we eat this type of vitamin in larger quantities than usual. Our body can have problems and lead to adverse health effects.
3 negative effects of taking too much vitamin C
1. Problems with the gastrointestinal tract
The most common side effect of high doses of vitamin C is gastrointestinal problems. but in general This side effect will not occur from eating foods containing vitamin C. But it will happen from taking vitamin C supplements in high doses. If you take more than 2,000 milligrams of vitamin C, it can cause diarrhea and nausea. In some cases, it can also cause acid reflux.
2. May cause iron overload
Vitamin C is known to help the body absorb iron better. Because vitamin C can bind to iron that comes from plants. Normally our body does not absorb this iron, but tends to absorb heme iron. which is a type of iron found in animal products When vitamin C binds to iron from plants It will make the body absorb iron much more easily.
However, people who are at risk of iron buildup in the body, such as those suffering from hemochromatosis or iron overload. Including people taking iron supplements in supplement form. Be careful when taking vitamin C supplements. Too much vitamin C can lead to iron overload. This can cause serious damage to the heart, liver, pancreas, thyroid and central nervous system.
3. Can cause kidney stones
The body can excrete excess vitamin C in the form of oxalate. and oxalate usually leaves the body through urine. However, in some cases, oxalate can bind to minerals and form crystals which can lead to the formation of kidney stones. Consuming too much vitamin C has the potential to increase the amount of oxalate in your urine. A high intake of vitamin C is not only associated with an increase in urine oxalate content. But it is also linked to the development of kidney stones. Especially if we consume more than 2000 mg per day.
Can the body get too much vitamin C?
Because vitamin C is water soluble AND our body will excrete it within hours of ingestion. Therefore, it is difficult for us to exceed our vitamin C intake.
In fact, it’s almost impossible to get too much vitamin C from diet alone. in normal healthy people Excess vitamin C is excreted in the urine. That we will get excess vitamin C by eating natural foods. This means that we may need to eat 25 oranges or 14 red peppers.
If you choose to take a vitamin C supplement You should choose vitamin C that is no more than 100% of your daily requirement. That’s about 90 mg per day for men and 75 mg per day for women.
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