Introduction
Vitamin C is a vital nutrient that our bodies need for healthy functioning. It strengthens our immune system, helps our body absorb iron, and keeps our skin healthy. We are all aware of the positive effects of a daily intake of Vitamin C, but excessive intake can lead to negative health consequences. This article explores what happens when you have too much Vitamin C.
Recommended daily intake of Vitamin C
The recommended daily intake of Vitamin C for an adult is 90-75mg. This value can vary depending on a person’s age, sex, or pregnancy. If you consume more than 2000mg of Vitamin C per day, it may lead to adverse health effects.
Excessive consumption of Vitamin C leads to diarrhea, nausea, stomach cramps, and other complications. In rare cases, it may also cause stomach ulcers. Therefore, it is essential to stick to the recommended daily intake to avoid these negative impacts on our body.
Examples of excessive Vitamin C consumption
Our body cannot store Vitamin C, so excessive intake through supplements, or fortified foods can lead to health complications. For example, a study found that a male consuming Vitamin C supplements of 500 mg/day for 4-5 months experienced diarrhea and stomach discomfort as side effects.
In another case, a woman taking Vitamin C supplements for 2 years experienced swelling and tenderness around her joints due to Vitamin C overconsumption.
These studies show how excessive consumption of Vitamin C can lead to negative health impacts, and therefore, it is crucial to balance the daily intake.
Long-term complications of high Vitamin C consumption
Excessive intake of Vitamin C over a long time can lead to severe health complications. It can cause kidney stones, which can cause excruciating pain and difficulty urinating.
Overconsumption also inhibits the absorption of essential minerals, leading to an iron overload. This can lead to liver damage, heart disease, or even cancer.
Vitamin C overconsumption can cause insomnia, a condition where you find it difficult to get enough sleep. It can affect your daily life and work productivity.
These long-term complications show the dangers of excessive Vitamin C intake and emphasize the importance of moderation.
Alternative ways to get sufficient Vitamin C intake
The best way to get your daily intake of Vitamin C is through your diet. Fruits such as oranges, kiwis, and guavas are high in Vitamin C. Leafy greens, such as spinach and kale, are also rich in Vitamin C. Incorporating these foods into your daily diet ensures healthy functioning of our bodies while avoiding the risk of excessive consumption.
Conclusion
While Vitamin C is essential for our body, overconsumption can lead to negative health consequences. It is important to consume the recommended daily intake of Vitamin C to avoid complications such as diarrhea, stomach ulcers, kidney stones, and more. Sufficient intake can be achieved through a healthy diet, including fruits and vegetables. Moderation is the key to maintaining a healthy balance of Vitamin C in our body.
