Vitamin C is an essential nutrient that plays a vital role in maintaining good health. It helps to ward off illnesses, promotes healthy skin, and boosts the immune system. However, like all things in life, too much of a good thing can be harmful. In this article, we will explore the dangers of consuming excess amounts of vitamin C and examine its side effects.
What is Vitamin C?
Before diving into the dangers associated with excessive consumption of vitamin C, let's first touch on what it really is. Vitamin C also known as Ascorbic acid falls under water-soluble vitamins which means that our body does not produce or store them thereby making regular replenishment through various foods such as citrus fruits one way to get enough vitamins from our diet
Fun fact: Did you know that humans are one of few mammals who cannot synthesize their own vitamin c?
So if we were stranded on an island without any sources if fresh fruits or vegetables full of goodness after four to six weeks symptoms related scurvy would start manifesting like swollen gums bleeding from mucous membranes!
Giving us more reason why Vitamins are important for our well-being.
Recommended Daily Allowance
The ideal dose varies depending on age sex among other factors however everyone can benefit from varying amount but RDA recommended dietary allowance according to WHO(World Health Organization) should never exceed 90mg/day whereas other health authorities have pegged daily intake at 200-1000 mg per day.
That being said vigorous physical exercise, exposure heavy cigarette smoke or increased alcohol intake, trauma, fever and other conditions may require higher levels.(Miller et al., 2013)
Can We Take TOO MUCH VITAMIN C? - Possible Side Effects!
Consuming excess vitamin supplements or foods high in vitamin c is not very common and rarely poses a significant health risk, but its possible side effects differ based on individuals who exceed the daily recommended dose.
We are curious beings by nature constantly focusing on exceeding beyond limits; however, when it comes to Vitamins especially "Vitamin C" remember moderation is key. If we consume an excessive amount of Vitamin C, these are some potentially harmful things that might happen:
1. Gastrointestinal Distress
Fun fact: Have you ever considered the maximum absorption rate of vitamin c from different food sources? Two factors affect this: Bioavailability(individual capacity) And Absorption Level/Method.
There's still a lot that scientists do not yet understand regarding why Ingesting way too much (more than 2000 mg/day) could cause gastrointestinal problems like; bloating, gas ,stomach cramp and Diarrhea as explained through studies conducted (Nair et al.,2012).It's worth noting that such concerns pose no threat if you stay within essential dosages.
2.Kidney Stones Formation
Although few studies confirm/reject definitive conclusions about whether high doses contribute towards kidney stone formation, there has been quite a lot of anecdotal evidence suggesting increased intake may lead to the development or even aggravation of stones.
While a study carried out established consuming multivitamins with higher levels resulted in developing Kidney stones (University Of Purdue Science ) , make sure you keep tabs on calcium oxalate present in your body because although it's absorbed more easily when consumed in smaller quantities larger amounts can result unfavorable consequences.
Conclusion - Moderation Is Key
Now that you know the dangers associated with consuming excess amounts of vitamin C, how can one steer clear? The answer is simple- moderation! As earlier stated above your body requires only small portions so there isn't really a need to supplement your diet with multivitamins or OTC medications unless prescribed by medical practitioners, and if it needs more Vitamin C than you're providing it, so reach for a glass of orange juice or other high-vitamin-C sources.
Remember: if we consume vitamins or minerals each to its preferred amount, our body reacts favourably as opposed to overconsumption that can bring life-threatning risks! Stay healthy!