How Much Vitamin C is Too Much

We have been learning since our childhood that, our food consists of essential nutrients such as, carbohydrates, proteins, minerals, fats and of course... vitamins! Speaking of vitamins, these are vital ingredients that are required in sufficient quantities for the proper growth and maintenance of the body. Now, there are many types of vitamins, each one performs different functions and adds to our healthy living. One such important vitamin is vitamin C. Vitamin C is a water soluble vitamin and is found mostly in fruits and vegetables. I believe that vitamin C is the most popular vitamin forms. Probably the reason for it is the benefits, one reaps out of it.

Like I have said earlier that, vitamins are needed in minute, yet sufficient quantities and vitamin C is not an exception to it! However, some people tend to take an overdose of vitamin C, because they don't know, how much vitamin C is too much and how much actually is needed by our body? So find out the needed amounts and also the excess amounts of vitamin C, in the text below.

How Much Vitamin C Should I Take?

Foods rich in vitamin C should form an important part of our diet. The recommended dietary allowance of vitamin C for a healthy adult, is in the range of 40-60 mg. For pregnant women, its somewhere around 80-85 mg per day, for teenagers from 14-17 it is about, 65-70 mg per day. Well, consuming vitamin C in these recommended quantities can bring in a lot of benefits, such as, strengthening the immune system of the body, thereby preventing many bacterial and viral infections, improving the healing process, etc. Vitamin C consists of antioxidants that help in reducing the oxidation process. There are yet many more benefits of vitamin C that contribute to our healthy living.

Consumption of vitamin C, slightly above these recommended quantities, cannot be termed as too much! However, consuming it well above these quantities can come under excess consumption. There have been several experiments in the past, when experts have observed that 480-500 mg of vitamin C has a damaging effects. But there also have been instances, wherein people have consumed more than 1000 mg per day, yet have not undergone any side effects. It actually depends upon your body's capacity to digest vitamin C. Therefore the quantities of vitamin C, can be tagged as 'too much', only when the body encounters side effects! However, you should not consume excess vitamin C and wait for side effects to occur. It is advised that you follow the quantities given in the recommended dietary allowance.

Too Much Vitamin C Side Effects

For many fortunate ones, high quantities of vitamin C, did not affect their body, however, in some people, excess amounts of vitamin C brought in many side effects. The most commonly seen too much vitamin C symptoms are, insomnia, diarrhea, indigestion, renal failure, drowsiness, kidney stones, dental damage, increased complications in the treatment of cancer, gastritis, abdominal cramps, fatigue, decreased vitamin B12, acid reflux leading to irritation of the esophagus, etc. It is not necessary, that a person shows all these symptoms, however, any one of these could prove hazardous to his health.

Vitamin C should be consumed in quantities as prescribed in the recommended dietary allowance, or else, go to a dietitian or a doctor and get the needful amounts prescribed. That is the only key to gain all the vitamin C benefits. Your concerns over excess consumption of vitamin C are appreciated, however, why consume vitamin C in excess and then, in the fear of too much vitamin C effects.