Vitamin C is an essential nutrient for the body. which is abundant in fruit 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 do not forget that there are many types of dietary supplements. And vitamin C may already be in the amount that matches the daily needs. But if we take vitamin C supplements together with natural foods that are high in vitamin C. It can cause us to get more vitamins. And it can cause unwanted side effects in some cases.
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 eat Part of it is transported to the tissues through body fluids. And excess vitamin C will be excreted through urine. But because our body does not store vitamin C and cannot produce it on its own. We should eat foods rich in vitamin C every day.
even when given in high doses Vitamin C is generally not toxic or causes any 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 amounts than usual. Our body can have problems and lead to negative 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 generally this side effect will not occur from eating foods containing vitamin C. But it will occur 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. It can 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 it tends to absorb heme iron. which is a type of iron found in animal products When vitamin C binds with iron from plants It will make the body absorb iron much more easily.
However, there are people who are at risk of accumulating iron in the body, such as those who suffer 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 lead to serious damage to the heart, liver, pancreas, thyroid and central nervous system.
3. May 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 that can lead to the formation of kidney stones. Drinking too much vitamin C has the potential to increase the amount of oxalate in the urine. A high intake of vitamin C is not only associated with increased urinary oxalate content. But it is also linked to the development of kidney stones. Especially if we eat 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 is almost impossible to get too much vitamin C from diet alone. in normal healthy people Too much vitamin C is excreted in the urine. That we receive too much vitamin C from eating natural foods. This means we may need to eat 25 oranges or 14 red bell peppers.
If you choose to take a vitamin C supplement Vitamin C should be chosen that does not exceed 100% of the daily requirement. That’s about 90 mg a day for men and 75 mg a day for women.
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