Vitamin C is widely recognized for its many health perks. It boosts your immune system and helps make collagen. But, some people worry about taking too much of it. Let’s dive into whether too many vitamin C supplements can have negative effects.
Key Takeaways:
- Make sure to get enough vitamin C each day: 75 mg for women and 90 mg for men.
- Absorption of vitamin C drops at doses over 1g/day.
- Men who take 1,000 mg/day or more in supplements risk kidney stones more.
- If you’ve had kidney stones before, you have a 35% to 50% chance of getting them again within 10 years.
- Vitamin C is important for us, but it’s vital to not overdo it.
Knowing the right amount of vitamin C is crucial, along with possible side effects of too much. By busting myths and sharing facts, we can clear up confusion about this nutrient. This will help us make smart health choices.
The Importance and Limitations of Vitamin C
Ascorbic acid, or vitamin C, is vital for our health. It helps make collagen, which keeps our skin, bones, and blood vessels strong. Vitamin C also fights off harmful free radicals as a powerful antioxidant.
However, taking too much vitamin C can cause stomach problems like diarrhea. More than 2,000 milligrams a day is considered too high. It’s essential to stick to the recommended dose.
Taking too much vitamin C might also increase the risk of kidney stones. This is especially true for those who have had kidney stones before. It’s wise to stay within the suggested limit and talk to a doctor about your intake.
For people on plant-based diets, vitamin C helps absorb iron better. But, too much vitamin C can be harmful for those at risk of iron overload. If you need iron supplements, talk to your doctor about taking them with vitamin C.
Vitamin C in large doses might not mix well with certain medicines, like blood thinners or cancer drugs. It’s best to discuss your vitamin C intake with a healthcare professional if you’re on medication. They can help you avoid any bad effects.
While vitamin C can help ease cold symptoms, it doesn’t prevent colds. It may not help much after you get sick either. Focus on other ways to avoid getting sick and manage cold symptoms, like a balanced diet and good hygiene.
The Benefits and Roles of Vitamin C in Health
Vitamin C, or ascorbic acid, is vital for our health. It helps our body work well in many ways. Now, let’s dive into how vitamin C benefits us.
Powerful Antioxidant
Vitamin C is a strong antioxidant. It fights harmful free radicals protecting our cells. This prevents diseases that can be caused by damage.
Protection against Free Radicals
Its antioxidant nature is crucial. It guards us from free radical harm. By doing so, it helps our body stay healthy and functioning well.
Integrity of Connective Tissue
Vitamin C is key in making collagen. This is vital for our skin, bones, and more. It keeps them strong and flexible.
White Blood Cell Function
It’s also important for our immune system. Vitamin C keeps white blood cells working well. This means it boosts our defenses against sickness.
Encouraging Iron Uptake
Furthermore, it boosts iron absorption from plants. This is important for avoiding anemia. Vitamin C turns plant iron into a usable form for our bodies.
Blood Vessel Integrity
Vitamin C keeps our blood vessels healthy. It ensures they’re strong and elastic. This is key for a healthy heart and body circulation.
Support for Brain Function
Studies show vitamin C helps our brains. It aids in making neurotransmitters. These are needed for clear thinking and memory. So, getting enough vitamin C is good for our brain health.
Vitamin C Sources and Recommendations
Vitamin C is crucial for our health. It boosts our immune system and helps our body make collagen. It is also a strong antioxidant. To get enough vitamin C, it’s key to eat foods rich in it.
Vitamin C Sources:
Many foods are packed with vitamin C. Here are some top sources:
- Citrus fruits like oranges, lemons, and grapefruits. They’re tasty and full of vitamin C.
- Berries, such as strawberries, blueberries, and raspberries. Strawberries are especially high in vitamin C.
- Broccoli is a great veggie for vitamin C and other essential nutrients.
- Peppers, like red, orange, and yellow bell peppers, which are rich in vitamin C.
Eating these foods daily helps you meet your vitamin C needs.
Vitamin C Recommendations:
For women, the daily recommended amount of vitamin C is 75 milligrams. For men, it’s 90 milligrams. Some experts say you should aim for 200 milligrams daily for the best health.
| Population Group | RDA for Vitamin C (milligrams) |
|---|---|
| Women | 75 milligrams |
| Men | 90 milligrams |
Eating more vitamin C than the RDA is usually safe. But, extra vitamin C might not prevent colds or illness. It’s better to get your vitamin C from foods like fruits and veggies.
Variety is essential when aiming for your vitamin C goals. Try adding a mix of citrus fruits, berries, broccoli, and peppers to your meals. This mix will give you the health benefits of vitamin C.
The Myth of Mega Doses for Cold Prevention
Mega doses of vitamin C were thought to cure the cold. Linus Pauling, a famous chemist, backed this claim. Yet, studies have not solidly shown this.
Studies involving over 11,000 people looked into using vitamin C to avoid colds. They found taking regular vitamin C might shorten sickness by 10%. But it doesn’t keep colds at bay. Taking vitamin C once you’re sick didn’t help either.
There is some proof that taking vitamin C before tough cold situations could cut the chance of catching a cold by 50%. But, this is only true for specific cases, not everyday cold fighting.
Vitamin C isn’t a magical solution for the cold. For most, daily vitamin C won’t stop colds. It’s better to support your immune system in general ways. This includes a healthy lifestyle and proper hygiene.
Linus Pauling and the Vitamin C Theory
Linus Pauling, a Nobel winner in chemistry, made mega vitamin C popular. He believed it could stop colds and help health in various ways. Yet, scientists haven’t found solid proof for this.
The Lack of Evidence
Scientific research repeatedly found no big reason to take high vitamin C doses for colds. The Linus Pauling Institute says the body might not use over 200 milligrams per day. This raises doubts about mega doses.
Countries like Germany, where scurvy almost doesn’t happen, focus on balanced diets. They do not recommend mega vitamin C doses for preventing colds.
| Fact | Statistical Data |
|---|---|
| Vitamin C deficiency observed in critically ill patients | Source: Carr AC, Rosengrave PC, Bayer S, Chambers S, Mehrtens J, Shaw GM. Crit Care (2017) |
| Enhanced neutrophil functions following dietary supplementation with vitamin C-rich kiwifruit | Source: Bozonet SM, Carr AC, Pullar JM, Vissers MCM. Nutrients (2015) |
| Assessment of vitamin C’s effects on lymphocytes | Source: Van Gorkom GNY, Klein Wolterink RGJ, Van Elssen CHMJ, Wieten L, Germeraad WTV, Bos GMJ. Antioxidants (2018) |
So, mega vitamin C might work in certain cases. Like when you’re doing a lot in the cold. But, using it to prevent or treat the cold is still not backed by science. It’s better to focus on what research supports for better health.
Vitamin C Side Effects: Gastrointestinal Distress
High doses of vitamin C above 2,000 milligrams daily can hurt your gut. It might cause diarrhea and stomach pains, making you feel uncomfortable and mess up your day.
Vitamin C is usually fine at normal levels from food or supplements. Yet, taking too much can cause your body to struggle. This leads to problems in your stomach and intestines.
Too much vitamin C that your body can’t use well may pull water into your intestines. This can lead to loose stools and diarrhea. It also causes stomach pain which doesn’t help with feeling sick.
If you’re taking a lot of vitamin C and have stomach problems, lower the amount. Or better, talk to your doctor. They can help you figure out a better plan.
Overdoing vitamin C might also cause kidney stones or mess with some medications. So, stick to the amount that’s right and follow the advice. Make sure you eat lots of fruits and veggies for your vitamin C needs.
| Side Effects of High-Dose Vitamin C | Prevalence |
|---|---|
| Gastrointestinal Distress (Diarrhea, Abdominal Cramps) | Common |
| Kidney Stone Formation | Potential risk in those with stone history or oxalate issues |
| Interactions with Medications (Anticoagulants, Chemotherapy) | Can affect certain drugs; talk to your doctor |
| Nausea or Vomiting (particularly on an empty stomach) | Less common, but possible in some people |
Finding the right amount of vitamin C is key. Eat a diverse diet. Include lots of fruits, veggies, and vitamin C. If you think you need more, check with your doctor first. They can give the best advice to prevent issues.
Vitamin C Side Effects: Kidney Stone Formation
While vitamin C is vital for health, too much can cause problems. It can up the kidney stone risk, especially for those prone to oxalate issues.
A “JAMA Internal Medicine” study linked over 1,000 mg/day of vitamin C to more kidney stones in men. So, being careful with high doses matters.
More than 50% of vitamin C isn’t absorbed if taken over 1g daily. At 30 to 180 mg/day, the body absorbs 70% to 90%, which is what experts recommend.
Too much vitamin C from supplements can boost kidney stone odds in both genders. A study with 24 participants showed that 2 grams daily raised oxalate in the urine by 22%. More oxalate means more kidney stone risk.
What you eat might not spike kidney stone risk. Studies show food sources of vitamin C are likely safe. So, eat natural foods with vitamin C instead of relying solely on pills.
Dietary Recommendations for Kidney Stone Prevention
Keeping kidney stones at bay includes balancing diet and lifestyle. Drink enough fluids daily and cut back on salt and meat to lower your risk.
A vegetarian diet with dairy is great for stone prevention. This diet keeps up important nutrients, like vitamin C, and lowers stone chances.
Alternative Approaches
If too much vitamin C poses a risk, try lemonade therapy. It can boost urine citrate levels, which may help prevent stones.
Some natural alternatives show promise. Lemon juice and coconut water might help with calcium oxalate stones. A plant called Phyllanthus niruri looks promising in stone prevention.
Chrysanthellum americanum may help conditions like irritable bowel syndrome. Combining it with Phyllanthus niruri and citrates shows benefits for those with recurrent stones.
Vitamin C is key for health but be cautious about overdoing it. Always talk to a doctor and focus on a balanced diet to stay healthy and avoid side effects.
Interactions with Medications
Vitamin C has many health benefits. But, it can affect certain medications if taken in high amounts. Such high doses might not mix well with anticoagulants and chemotherapy drugs, causing problems. Always talk to a doctor or pharmacist before upping your vitamin C dose, especially while on medical treatment.
Anticoagulants, or blood thinners, help prevent blood clots. Yet, vitamin C in large amounts might mess with these drugs’ work. Again, talking to a healthcare professional is key. This ensures vitamin C won’t cause any problems while you take anticoagulants.
If you’re on chemotherapy, be careful with vitamin C too. Large doses could impact how well chemotherapy works or lead to side effects. Doctors and nurses are best equipped to advise you. They can steer you right in using vitamin C during this time.
Remember, always ask a healthcare provider before you start a high-dose vitamin C plan, especially if you’re on other medications. They’ll consider your unique health situation. This includes your history, other drugs you’re on, and your general well-being. They give suggestions tailored just for you.
Enhancing Overall Well-being
Getting advice from a healthcare pro is key if you’re thinking of adding vitamin C. They help make sure vitamin C supports your treatment and health goals. They know best about the right dose and any risks. Avoid going it alone; expert advice keeps you safe and healthy.
Image related to Interactions with Medications:
Potential Prooxidant Effects
Vitamin C is famous for its protective role as an antioxidant. But, in high amounts, it can also act like a prooxidant. This means it might cause more free radicals than it stops. These free radicals can harm cells. Luckily, this isn’t common with normal food-based vitamin C intake.
As an antioxidant, vitamin C is crucial for mopping up dangerous free radicals. These free radicals are like loose cannons, causing damage and stress in our bodies. Vitamin C steps in, offering electrons to these radicals. This stabilizes them, keeping our cells safe.
Yet, taking too much vitamin C can backfire. Instead of fighting off free radicals, it might increase their numbers at certain levels. This process can create other harmful substances, including hydrogen peroxide. So, it’s important not to overdo your vitamin C intake.
Note: Reactive oxygen species can have a Janus-like role in the body. While they are essential for normal physiological functions, an excess of ROS can cause oxidative damage to DNA, proteins, and lipids, which is associated with various chronic diseases.
The negative effects of too much vitamin C are mostly seen in labs or with IV therapy. This is when vitamin C enters the body in very high doses quickly. Such doses are much higher than you’d get from eating or taking it by mouth.
Thankfully, within safe levels, vitamin C is still great for you. It helps make important chemicals in your brain. Plus, it keeps your skin safe from the sun as an antioxidant. So, don’t worry too much about enjoying your oranges and other vitamin C-rich foods.
| Year | Study |
|---|---|
| 1985 | A study found a positive association between Vitamin C and physical working capacity among athletes. |
| 2021 | A systematic review examined the effects of different exercise modalities on oxidative stress. |
| 2017 | Research analyzed oxidative stress, lipid peroxidation indexes, and antioxidant vitamins in long and middle-distance athletes during a sports season. |
| 2018 | Research discovered that reactive oxygen species play a Janus-like role in metabolic diseases and physical exercise. |
| 2021 | A study explored the role of oxidative stress, mitochondrial function, and adaptation to exercise, highlighting new perspectives in nutrition. |
| 2018 | Oxidative stress and its relation to physical exercise and antioxidant nutraceuticals were examined in adulthood and aging. |
| 2017 | Research observed that arterial stiffness is linked to a sedentary lifestyle, with oxidative stress playing a role. |
| 1978 | A study investigated the effects of exercise, vitamin E, and ozone on pulmonary function and lipid peroxidation. |
| 2014 | A study delved into the complexities of reactive oxygen species, acknowledging their dual nature. |
| 2004 | A study focused on the impact of dietary antioxidants on exercise, emphasizing their potential benefits. |
The Impact on Iron Absorption
Vitamin C is key for helping the body absorb iron from plant-based foods. This is important for those on vegetarian or vegan diets. Non-heme iron in these foods can be harder to absorb because of things like phytates and polyphenols.
Adding vitamin C-rich foods to your iron sources can really boost iron intake. A study showed that people with low iron who took iron and vitamin C together did better. Their hemoglobin levels improved more than those who only took iron.
This small increase in hemoglobin was big news. It showed how important vitamin C can be for iron absorption. Also, the group that had both vitamin C and iron saw a bigger jump in ferritin, another iron marker.
Vitamin C not only makes it easier to absorb iron, but it also helps prevent anemia. This is good news for vegetarians and vegans. Eating enough vitamin C with your iron can keep you from getting low in iron.
And, these findings aren’t just from one study. Many trials have shown vitamin C helps get more iron from plant foods.
To get more vitamin C, eat foods like citrus fruits, bell peppers, and dark leafy greens. Or, if you’re not getting enough, think about a supplement. This is especially true if you’re worried about how well your body takes in iron.
Vitamin C and Non-Heme Iron Absorption
Here is what a study found about how vitamin C helps with iron:
| Group | Hemoglobin Level (g/dL) | Serum Ferritin Level (ng/mL) | Adverse Events Rate (%) |
|---|---|---|---|
| Vitamin C Plus Iron | 2.00 | 35.75 | 20.9 |
| Iron Only | 1.84 | 34.48 | 20.5 |
The study showed no safety differences between using vitamin C and iron and just iron alone. The side effects rate was about the same in both groups.
This research suggests that adding vitamin C to your dieta can help your body use more iron. This could be a smart move for people not eating meat or animal products.
Remember, too much vitamin C can be harmful. Stick to the daily limits recommended. Balance is key for a healthy diet.
The Impact on Oxalate Levels
Eating too much vitamin C can spike oxalate levels in your body. This might up your chances of getting kidney stones. Oxalate naturally exists in lots of foods. So, too much of it can cause kidney stones. Vitamin C is crucial for your health, but it can also affect oxalate levels.
According to a study in the “JAMA Internal Medicine,” men who took 1,000 mg/day of vitamin C had more kidney stone risks. This shows we need to watch how much vitamin C we take.
To keep oxalate levels safe, have a well-rounded diet and drink plenty of water. For adults in the U.S., the recommended vitamin C amounts are 75 mg/day for women and 90 mg/day for men. This helps get enough vitamin C without overdoing it.
Taking more than 1g/day of vitamin C means your body absorbs less than half of it. So, huge doses might not mean more vitamin C in your system. Still, it can raise oxalate levels, especially for those who are vulnerable to kidney stones.
One study found that 2 grams of vitamin C a day made people pee out 22% more oxalate. This shows that mega vitamin C doses can bump up oxalate. And more oxalate can mean a higher chance of kidney stones.
Avoiding kidney stones means eating varied foods and not overdoing it with vitamin C. Good water intake is crucial too. It helps your body get rid of harmful substances and keeps stone-causing stuff dilute.
The Role of a Balanced Diet
For folks with kidney stones, a balanced vegetarian diet, including dairy, works best. It has lots of fruits, veggies, grains, and legumes. This gives you needed nutrients and keeps kidney stone risks low.
Studies show that eating too much meat or animal protein and too little calcium can boost kidney stone chances. To keep oxalate levels good, go for a mix of foods. This way, you keep your stones risk down.
So, be careful with how much vitamin C you take. Balancing your diet and drinking enough water are crucial too. This combo is key for avoiding kidney stones. Always talk to a doctor for advice suited to you.
| Vitamin C Intake | Oxalate Levels | Kidney Stone Risk |
|---|---|---|
| Excessive intake | Potential increase | Elevated risk |
| Adequate intake | Maintained levels | Reduced risk |
| Balance and moderation | Optimal levels | Minimized risk |
Digging Deeper into Vitamin C Interactions with Medications and Health Conditions
Exploring vitamin C shows us how it connects with our health and the medicine we take. Vitamin C is a vital nutrient, but its effects vary. It’s wise to look at what’s best for you with expert advice.
Interactions with Medications
Taking too much vitamin C can change how some medicines work. This is why it’s wise to be careful and ask your doctor. If you take blood thinners or are on chemotherapy, don’t up your vitamin C without talking to your care team first.
Consideration of Health Conditions
Not everyone’s body reacts the same way to vitamin C. For those with health quirks, like those prone to kidney stones, be careful with high doses. It’s about knowing what’s right for you.
Too much vitamin C can be tough on the tummy for some. If you have gut issues, chat with your doctor about the best way to take vitamin C.
Tailored Healthcare and Individual Needs
Seeing how vitamin C can act with meds and health issues points to the need for personalized care. No two people are the same, and neither are their health needs. It’s all about what fits you best.
Always check with your doctor. They can give advice tailored just for you. This ensures your health plan is right for your needs.
| Medication | Potential Interaction with Vitamin C |
|---|---|
| Anticoagulants (blood thinners) | Consult healthcare professional before starting high-dose vitamin C supplementation as it may affect blood clotting. |
| Chemotherapy drugs | Consult oncologist before taking vitamin C supplements as it may interfere with the effectiveness of certain chemotherapy drugs. |
The important thing about vitamin C and your health is making it fit just for you. Always get expert advice and consider your unique needs.
Exploring the Optimal Intake of Vitamin C
Finding the best amount of vitamin C to take is key. This helps get the good without the bad side effects. For women, 75 milligrams is the target, and for men, 90. But, this can change for each person because of different needs.
The RDA is a good starting point for health and well-being. But, things like age, sex, and health can change how much you need. This is important to keep in mind.
In very sick people, not enough vitamin C can be a problem. Even if they get the right amount through food or other ways, they can still be lacking. This was seen in a study by Carr and others in 2017.
Eating foods rich in vitamin C is a great way to meet your needs. Fruits like oranges and strawberries, veggies like broccoli and peppers are good sources. A study by Bechthold in 2015 confirmed this.
But, some people need to be careful. If you have had kidney stones or might have them, too much vitamin C is not good. It can make kidney stones more likely. Douglas and others found this in 2007.
Too much vitamin C in supplements can upset the stomach. This can lead to diarrhea or stomach pain. Keeping your intake at or below 2,000 milligrams daily is important. Erol shared this in 2020.
Vitamin C Requirements Based on Age and Sex
How much vitamin C you need also depends on your age and if you’re male or female. Here’s what’s recommended for each age group:
| Age Group | Recommended Dietary Allowance (RDA) for Vitamin C |
|---|---|
| 0-6 months | 40 milligrams |
| 7-12 months | 50 milligrams |
| 1-3 years | 15 milligrams |
| 4-8 years | 25 milligrams |
| 9-13 years | 45 milligrams |
| 14-18 years (boys) | 75 milligrams |
| 14-18 years (girls) | 65 milligrams |
| 19+ years (men) | 90 milligrams |
| 19+ years (women) | 75 milligrams |
These levels are a good guide. But, always talk to a doctor to find what’s right for you. Your doctor can consider your unique needs and health.
With the right amount, you’ll get vitamin C’s perks safely. This keeps you healthy with no worries about side effects.
Debunking Vitamin C Myths
Many people believe different things about vitamin C. But it’s important to use what science tells us. This helps us know what’s really true and what’s not.
Myth: You Can’t Get Too Much Vitamin C
Some think you can’t take too much vitamin C. However, too much might not be helpful. In fact, taking more than 200 milligrams a day could cause problems.
Myth: The Recommended Daily Allowance (RDA) is Enough
Some think getting just the RDA amount is fine. But, studies show we might need more for our body to work well. Getting 200 milligrams a day could be better for us.
Myth: Supplements Are the Best Source of Vitamin C
There’s a myth that only supplements give us enough vitamin C. Yet, we can get it from many foods too. Foods like strawberries, oranges, and kiwis are great natural sources.
Myth: Vitamin C Is Only Found in Citrus Fruits
Some think vitamin C is only in citrus fruits. But, many vegetables and other fruits are also full of it. For example, bell peppers and broccoli are great sources too.
Myth: High-Dose Vitamin C Supplements Are Always Beneficial
Believing that high doses of vitamin C, like 1,000 milligrams, are great all the time is another myth. While it can help with some things, like colds, more studies are needed. We don’t yet know all the benefits in serious diseases.
Conclusion
Vitamin C is a key nutrient that offers many health perks. It’s involved in creating collagen, boosting your immune system, and fighting off harmful molecules. Additionally, it’s great for helping your body absorb iron and keeping your blood vessels and tissues strong.
But, too much of a good thing can be bad. Overdoing vitamin C might cause an upset stomach or diarrhea. It also could raise the risk of kidney stones by too much oxalate in your body.
Figuring out the perfect amount of vitamin C for you is crucial. Generally, women need about 75 milligrams and men need 90 milligrams every day. Yet, these values can change based on your age, gender, and health status.
It’s wise to talk with a doctor or dietitian to get advice that fits you personally. They can check your health background and medications to recommend the right vitamin C amount. This way, you can handle your intake safely.
Remember, using facts and science is the best way to understand vitamin C. Don’t fall for myths or false stories. Making smart choices means you can gain all the good from vitamin C and avoid the bad.
References:
- Carr AC, Rosengrave PC, Bayer S, Chambers S, Mehrtens J, Shaw GM. Hypovitaminosis C and vitamin C deficiency in critically ill patients despite recommended enteral and parenteral intakes [published correction appears in Crit Care. 2018 Oct 26;22(1):286]. Crit Care. 2017;21(1):300. Source
- Carr AC, Bozonet SM, Pullar JM, Simcock JW, Vissers MCM. Human skeletal muscle ascorbate is highly responsive to changes in vitamin C intake and plasma concentrations. Am J Clin Nutr. 2013;97(4):800-807. Source
- Omaye St, Schaus Ee, Kutnink Ma, Hawkes Wc. Vitamin C disposition kinetics of plasma ascorbate in heparin-treated and sodium oxalate-treated subjects. J Parenter Enteral Nutr. 1987;11(6):548-552. Source
- Bechthold A. New reference values for vitamin C intake. Nutrition. 2015;31(3):459-461. Source
- Hasselholt S, Tveden-Nyborg P, Lykkesfeldt J. Distribution of vitamin C is tissue specific with early saturation of the brain and adrenal glands following differential oral dose regimens in guinea pigs. Br J Nutr. 2015;113(10):1539-1549. Source
- Douglas RM, Hemilä H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2007;(3):CD000980. Source
- Heimer KA, Hart AM, Martin LG, Rubio-Wallace S. Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold. J Am Acad Nurse Pract. 2009;21(5):295-300. Source
- Boretti A, Banik BK. Intravenous vitamin C for reduction of cytokines storm in acute respiratory distress syndrome. PharmaNutrition. 2020;12:100190. Source
- Cheng RZ. Can early and high intravenous dose of vitamin C prevent and treat coronavirus disease 2019 (COVID-19)? Medicine in Drug Discovery. 2020;5:100028. Source
- Hernández A, Papadakos PJ, Torres A, González DA, Vives M, Ferrando C, et al. Therapeutic approach for critically ill COVID-19 patients: targeting excessive inflammation and tissue repair of the respiratory system & adjuvant therapies considering major comorbidities [published online ahead of print, 2020 Jul 22]. Rev Esp Anestesiol Reanim. 2020;S0034-9356(20)30187-7. Source
Conclusion
Vitamin C is crucial for our health. It helps our immune system function and creates collagen in our bodies. But too much vitamin C can have some bad effects.
Taking more than 2,000 milligrams a day can cause stomach problems. This includes diarrhea and cramps. It might also make kidney stones more likely to form. So if you have a history of kidney stones, be careful with how much vitamin C you take.
Before starting any high-dose vitamin C supplements, talk to your doctor. This is really important if you’re on blood thinners or getting chemotherapy. Vitamin C can affect these drugs. A healthcare provider’s advice can keep you safe.
Everyone needs a different amount of vitamin C. For women, it’s 75 milligrams a day, and for men, it’s 90. But depending on your age, gender, and health, you might need more or less. Your doctor can help you figure out the right amount for you.