There are many sources of vitamin C, from fruits and vegetables to supplements. Even thoughmanybenefit vitamin Cfor the health of the body, but consuming too much vitamin C(vitamin C overdose)can also bringdisease.
Vitamin C is a water-soluble vitamin, with one of the benefits of helping the body absorb iron. Everyone needs to take vitamin C regularly because the body can neither produce nor store this vitamin.
Benefits of Vitamin C for the Body
The benefits of vitamin C are very important in supporting body growth. In addition, vitamin C helps protect the body's cells, aids wound healing, and helps the formation of connective tissue.
Vitamin C can be obtained from fruits and vegetables, such as broccoli, strawberries, and red chilies. Apart from vegetables and fruit, various benefits of vitamin C can also be obtained from chewable vitamin C tablets, tablets dissolved in water, candy, pills, to injectable form of vitamin C.
Higher doses of vitamin C are needed for smokers, pregnant women, and breastfeeding mothers. Patients with certain conditions, such as methemoglobinemia, may also require higher doses of vitamin C.
Side Effects of High Dose of Vitamin C
The recommended dose of vitamin C for adults is 65-90 milligrams per day. There is no more benefit that will be obtained by the body by consuming vitamin C in excess of this amount, but it can cause various side effects.
The following are some of the side effects of taking vitamin C supplements in too high levels (megadose of vitamin C):
- Diarrhea
- Throw up
- Nauseous
- Heartburn
- Cramps and stomach ache
- Insomnia
- Kidney stones
- Headache
Usually these side effects will subside as soon as vitamin C consumption is stopped. However, it should be noted, a number of studies have found that taking too much vitamin C supplements during pregnancy can cause abdominal pain and increase the risk of having a premature birth.
In very rare cases, too high a dose of vitamin C has the risk of causing hyperoxaluria, which is a serious health disorder when too much oxalic acid is excreted in the urine, increasing the risk of kidney stones.
To minimize the risk of excess vitamin C, it is recommended to get vitamin C intake from a variety of vegetables and fruits rather than from vitamin C supplements. Also make sure to consume at least one type of vitamin C rich food every day, such as oranges, yuzu, kiwi, or strawberries.
Although most multivitamins are safe to take according to the dosage on the package, to get the maximum benefits of vitamin C and avoid side effects, consult your doctor first for a dose that suits your body condition.