Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in our body’s immune function, wound healing, and collagen production.

While it is beneficial for overall health, too much of it can cause some unpleasant side effects. In this article, we’ll discuss the symptoms of vitamin C overdose and how to prevent it.

What is Vitamin C Overdose?

Vitamin C overdose, also known as hypervitaminosis C, occurs when you consume too much vitamin C.

As a water-soluble vitamin, any excess amount of vitamin C is excreted through urine, but if you continuously consume excessive amounts of vitamin C, it can lead to some serious health issues.

What are the Symptoms of Vitamin C Overdose?

The symptoms of vitamin C overdose can vary from person to person and depend on the amount of vitamin C consumed. Below are some symptoms of vitamin C overdose.

1. Gastrointestinal Issues

Consuming a high amount of vitamin C can cause gastrointestinal problems such as nausea, diarrhoea, stomach cramps, and vomiting. These symptoms usually occur when you consume more than 2,000 mg of vitamin C per day.

2. Headaches and Insomnia

High doses of vitamin C can cause headaches and insomnia. These symptoms can be due to the acidic nature of vitamin C, which can cause irritation to the stomach lining and other parts of the body.

3. Kidney Stones

Excessive consumption of vitamin C can increase the risk of developing kidney stones. Vitamin C breaks down into oxalate, which is excreted through urine. If too much oxalate builds up in the urine, it can form crystals and lead to kidney stones.

4. Iron Overload

Vitamin C helps the body absorb iron, but excessive intake of vitamin C can cause iron overload, which can lead to organ damage and other health problems.

Related Article Too Much of a Good Thing: How to Avoid Vitamin C Overload

Preventing Vitamin C Overdose

The best way to prevent vitamin C overdose is to ensure that you consume the recommended daily amount of vitamin C. The recommended daily intake of vitamin C for adults is between 75 and 90 mg per day.

However, some people may need more vitamin C due to certain medical conditions or lifestyle factors like smoking.

Below are some tips to help you prevent vitamin C overdose.

1. Eat a Balanced Diet

The best way to get vitamin C is through a balanced diet. Fresh fruits like citrus fruits, strawberries, kiwi, mango, and papaya are rich in vitamin C. Vegetables like broccoli, bell peppers, tomatoes, and kale are also good sources of vitamin C.

2. Limit Vitamin C Supplements

If you’re taking vitamin C supplements, make sure you follow the recommended dose. Taking more than the recommended dose can cause vitamin C overdose.

3. Avoid Excessive Alcohol Consumption

Excessive alcohol consumption can interfere with the absorption of vitamin C. If you’re an alcoholic, it’s important to talk to your doctor about your vitamin C intake.

4. Talk to Your Doctor

If you’re taking any medications, including vitamin C supplements, it’s important to talk to your doctor before consuming them. Some medications can interact with vitamin C and lead to health problems.

Conclusion

Vitamin C is an essential nutrient for overall health, but too much of it can lead to some unpleasant side effects.

To prevent vitamin C overdose, make sure you consume the recommended daily amount of vitamin C through a balanced diet and limit vitamin C supplements. If you’re experiencing symptoms of vitamin C overdose, talk to your doctor.