Ascorbic acid or vitamin C is required for enhancing iron and calcium absorption, improving immunity, getting healthy gums and teeth, reducing cholesterol, preventing clogging of arteries, availing sufficient adrenal hormones, etc. The list does not end here. You must have learned in school years that deficiency of vitamin C can result in bleeding gums, loss of teeth and hair, chronic anemia, easy bruising and delayed wound healing, dry skin, etc. But this does not mean that vitamin C should be present in large quantities in your daily diet. Actually, taking too much vitamin C is harmful to health and your diet should contain vitamin C in proper and required proportion. So, let us first see what is the recommended intake of vitamin C for different age groups. This will make the concept of 'too much vitamin C side effects' more clear.
Recommended Intake of Vitamin C
If you want to know
how much vitamin C is too much, here are the recommended doses of vitamin C for different groups of people.
- Children (9-13 years) - 25-50 mg/day.
- Teenage girls - 65 mg/day.
- Teenage boys - 75 mg/day.
- Women - 75 mg/day.
- Men - 90 mg/day.
- Smokers, Pregnant Women and Lactating Women - 100-135 mg/day.
- Tolerable upper intake level for adult male and adult female - 2000 mg/day
Sources of Vitamin C
- Fruits like lemon, orange, grapes, kiwi, guava etc.
- Vegetables like cauliflower, garlic, spinach, broccoli, etc.
- Animal sources, mostly liver of the animal
- Mother's milk, raw cow's milk
- Industrial synthesis of vitamin C, vitamin C supplements
- Food fortification with abscorbate
You need to have sufficient supply of vitamin C since your body eliminates vitamin C every twelve hours through urine. Normal dosage of Vitamin C usually does not cause significant side effects for most people. However, potentially serious side effects can sometimes occur, especially when vitamin C supplement is taken in excessive amounts. Too much vitamin C during pregnancy can lead to upset stomach and increased risk of preterm birth. Through prescribed prenatal vitamin, pregnant women get plenty of vitamin C, so there's no need to take another supplement of vitamin C. Here is an overview of side effects of too much vitamin C.
Side Effects Vitamin C Overdose
Here is a list of vitamin C overdose symptoms: Minor
- Nausea, vomiting, dizziness
- Upset stomach
- Strong smelling urine
- Bloating, Gas
- Mouth Ulcers
- Increased stress level
- Indigestion, Diarrhea, Heartburn
- Reddened face, Skin rashes
- Headache, Fever
- Abdominal cramps, Foot cramps
Here follows the list of major symptoms of vitamin C overdose (more than 6000 mg/day).
- Vitamin B12 depletion
- Dental cavities
- Copper deficiency
- Jaundice infection
- Severe back pain
- Insomnia
- An increased need for oxygen, resulting in an added pressure on heart
- Vitamin C enhances iron absorption, hence iron poisoning can occur as a result of vitamin C overdose.
- Vitamin C enhances absorption of calcium and extra calcium can result in the formation of kidney stones.
I hope the above lists are enough to answer the question 'is too much vitamin C bad'. As your body cannot handle 'too much vitamin C', gastrointestinal stress is generated, resulting in various complications. Too much of vitamin C can even trigger a cancer causing mechanism of hexavalent chromium. Actually a balanced diet without any supplements can offer you enough vitamin C to prevent scurvy or other problems. Pregnant women or those who smoke or those who are under stress need slightly more vitamin C. The chances of overdose of vitamin C are very low, unless you are taking vitamin C supplements. You should therefore consult your physician before taking any vitamin supplements.
