Vitamin C is an essential nutrient that helps our body in various ways. It is a necessary nutrient that cannot be synthesized within the human body. Therefore, we need to obtain it through the diet or supplementation.

The recommended daily intake for Vitamin C is relatively low, and it is 75 mg per day for women and 90 mg per day for men. However, the daily intake requirement may vary depending on age, sex, and medical condition.

Benefits of Vitamin C

Vitamin C is well-known for its antioxidant properties, which helps to remove free radicals from our body.

It helps to boost our immune system and prevent oxidative damage that can cause chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Vitamin C also helps to increase the absorption of iron from the diet. It plays a crucial role in the formation of collagen that is essential for the growth and repair of tissues in the body.

Sources of Vitamin C

The primary sources of Vitamin C are fruits and vegetables. Some of the fruits that are rich in Vitamin C include oranges, kiwi, strawberries, and grapefruits. Vegetables such as broccoli, spinach, and bell peppers are also rich sources of Vitamin C.

Fortified foods such as cereals and drinks are also good sources of Vitamin C.

Vitamin C Overload

Although Vitamin C is an essential nutrient, too much of it can be harmful to our body. Taking excessively high doses can cause unpleasant side effects such as diarrhea, nausea, and stomach cramps.

In extreme cases, it can lead to kidney stones and other medical complications.

How much is too much?

The upper limit for Vitamin C intake that is safe for adults is 2000 mg per day. However, taking more than 1000 mg per day may cause mild side effects such as diarrhea, nausea, and stomach cramps in some people.

It is always best to follow the recommended daily intake to avoid any complications.

Who is at risk for Vitamin C Overload?

People who take high doses of Vitamin C supplements are at risk of Vitamin C Overload. Others that might be at risk include people with kidney disease, hemochromatosis, or iron overload disorders.

How to Avoid Vitamin C Overload

The best way to avoid Vitamin C overload is to eat a healthy balanced diet that includes Vitamin C-rich foods. Taking supplements should be done with caution and only under the guidance of a healthcare professional.

It is important to follow the recommended dosage and not exceed the upper limit of 2000 mg per day.