It Too Much Vitamin C Bad For You
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for good health. It is found in many fruits and vegetables and is important for the growth and repair of tissues in the body. Vitamin C is also an antioxidant, which means it helps to protect the body from damage caused by free radicals.
The Benefits of Vitamin C
There are many benefits to consuming enough vitamin C in your diet. One of the most important is that it helps to boost your immune system. This is because vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
Vitamin C is also important for the health of your skin. It helps to produce collagen, which is a protein that gives your skin its elasticity and strength. This means that consuming enough vitamin C can help to reduce the signs of aging, such as wrinkles and fine lines.
Other benefits of vitamin C include:
- Reducing inflammation in the body
- Lowering the risk of chronic diseases, such as heart disease and cancer
- Improving the absorption of iron from plant-based foods
The Risks of Too Much Vitamin C
While vitamin C is important for good health, it is possible to consume too much of it. This is because vitamin C is a water-soluble vitamin, which means that any excess is excreted in the urine. However, consuming very large amounts of vitamin C can have negative effects on your health.
One of the most common side effects of too much vitamin C is gastrointestinal discomfort, such as diarrhea and nausea. This is because vitamin C is acidic and can irritate the lining of the stomach and intestines.
Consuming too much vitamin C can also lead to the formation of kidney stones. This is because vitamin C can be converted into oxalate, which is a component of kidney stones.
Other potential risks of consuming too much vitamin C include:
- Interference with medical tests, such as blood glucose tests
- Increased risk of iron overload
- Increased risk of developing cataracts
The Recommended Daily Intake of Vitamin C
The recommended daily intake of vitamin C varies depending on age and gender. The National Institutes of Health recommends the following amounts:
- Infants (0-6 months): 40 mg
- Infants (7-12 months): 50 mg
- Children (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13 years): 45 mg
- Teens (14-18 years): 65-75 mg
- Adults (19 years and older): 75-90 mg
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
It is important to get enough vitamin C in your diet, but it is also important not to consume too much. If you are concerned about your vitamin C intake, speak to your doctor or a registered dietitian.
The Bottom Line
Vitamin C is an important nutrient that is essential for good health. It is important to consume enough vitamin C in your diet to avoid deficiency, but it is also important not to consume too much. Stick to the recommended daily intake and speak to your doctor if you have any concerns.