- Healthy men and women need approximately 70 to 100 milligrams of vitamin C every day.
- It is possible to take too much vitamin C.
- You need to consult your personal physician if you have an underlying medical condition before taking vitamin C supplements.
Most people know that they can get vitamin C by drinking orange juice. However, this vitamin also aids the body in many other aspects. Healthy men and women need approximately 70 to 100 milligrams of vitamin C every day.
Since vitamin C is believed to boost the immune system, it is okay to take larger doses of vitamin C in an effort to stave off illnesses such as the flu and the common cold.
Vitamin C is also referred to as ascorbic acid. This essential nutrient plays a vital role in muscle and tissue development. Failing to ingest enough vitamin C can result in scurvy, a disease made famous by pirates and other seamen.
After doctors were unable to treat sailors suffering from scurvy for many years, the solution became apparent when captains began taking citrus fruit on board during long voyages. Today, scurvy is a fairly uncommon disease, especially in the Western world.
Of course, a healthy diet is only part of the equation; regular exercise is important too. Go PRO today for access to certified personal trainers, workout plans, and more.
Can You Take Too Much Vitamin C?
It is possible to take too much vitamin C. However, you would need to overdose on vitamin C for several weeks in order to have serious side effects. Vitamin C supplements can be very beneficial, but taking too much can leave you very ill.
You would need to take more than 2,000 milligrams of vitamin C a day before you would begin to experience more serious side effects. The daily recommended amount of vitamin C is around 85 milligrams a day. However, doctors have tested the total upper intake levels of vitamin C dosing in great detail.
If you take too much vitamin C, much of it will be flushed out in your urine. However, the kidneys will work to filter all of the vitamin C that you consume. For people with kidney and liver illnesses, this can cause great discomfort and even long-term medical issues.
Are There Any Vitamin C Side Effects?
Since you can ingest too much vitamin C simply by eating too many citrus fruits or drinking too much orange juice, the most common side effects are very mild. Diarrhea, stomach cramping, and dehydration can occur because vitamin C is water-soluble.
Heartburn can also occur because high levels of ascorbic acid may disrupt the lining of the esophagus. Although most people would stop taking vitamin C right away after experiencing these side effects, some may mistakenly continue to take their supplements.
Vitamin C has also been shown to cause kidney stones, particularly when taken in large doses. People with gout should not take vitamin C supplements.
Can People With Health Conditions Take Vitamin C Supplements?
Health conditions can range from mild to severe. You need to consult your personal physician if you have an underlying medical condition. It is possible for some people with illnesses to safely take vitamin C supplements.
Kidney disease patients are usually not able to take any types of supplements because of the possibility of shutting down the kidneys. WebMD has more detailed information on the effects of vitamin C on people with kidney disorders.
People with asthma, allergies, and arthritis have been encouraged to take vitamin C supplements because of its ability to help the immune system. Before you start taking vitamin C, talk to your physician so that you won’t experience any unforeseen complications.
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Sign UpWhat Happens If You Overdose on Vitamin C?
There is not much medical information available about what can happen to the human body if it overdoses on vitamin C. What is known is that high concentrations of ascorbic acid can deteriorate the lining of the stomach and the esophagus.
Vitamin C overdose is usually only serious when it occurs to someone that has a severe kidney disorder. If the kidneys shut down as a result of vitamin C overdose, then the patient will need to go on dialysis.
Is It Better to Take Vitamin C Supplements or Eat Citrus Fruits?
Citrus fruits may be able to provide a higher quality of vitamin C. However, not everyone is able to consume citrus fruits due to their acidity.
A single glass of orange juice contains much of the vitamin C that you need every day. If you have issues with heartburn, drinking orange juice or eating lots of citrus fruits might cause you more harm than good.
Ideally, taking vitamin C supplements while continuing to eat a moderate amount of citrus fruits is best. You might want to take different doses of vitamin C supplements and try eating other vitamin C rich foods instead of relying on citrus fruit. Over time, you will find the combination that best works for you.
Frequently Asked Questions (FAQ)
Do I have to take vitamin C supplements?
Unless your doctor has instructed you to take certain supplements, you do not have to take them.
Are vitamin C supplements safe?
Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.
What supplements do I need to take?
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
While diet is essential in maintaining a healthy body, exercise is as well. For those looking to incorporate diet and exercise into their daily routine, it’s beneficial to have a plan before proceeding. Go PRO today for access to tailored workout plans, training logs, certified personal trainers, and more.