Side Effects Of Too Much Vitamin C Supplements
Vitamin C is an essential nutrient that our body needs to function properly. It is a water-soluble vitamin that is found in many fruits and vegetables. Vitamin C supplements are also available in the market, which people take to meet their daily recommended intake of this nutrient. However, like any other supplement or medication, taking too much vitamin C can have side effects. In this article, we will discuss the side effects of too much vitamin C supplements.
What is the recommended daily intake of vitamin C?
The recommended daily intake of vitamin C for an adult is 75-90 mg. However, if you are a smoker or exposed to secondhand smoke, your daily recommended intake increases to 110-125 mg. Pregnant and breastfeeding women also need more vitamin C than usual. It is best to get your daily dose of vitamin C from food sources like citrus fruits, strawberries, kiwi, mango, papaya, guava, bell peppers, broccoli, and spinach.
What are the side effects of too much vitamin C supplements?
1. Digestive problems: Taking too much vitamin C can cause digestive problems like diarrhea, nausea, and stomach cramps. This is because vitamin C is a natural laxative that can increase the frequency of bowel movements. It can also cause acidity and heartburn in some people.
2. Kidney stones: Vitamin C is a water-soluble vitamin that is excreted through urine. However, taking too much vitamin C can lead to the formation of kidney stones. This is because excess vitamin C is converted into oxalate, which can combine with calcium to form kidney stones.
3. Iron absorption: Vitamin C helps in the absorption of iron from food sources. However, taking too much vitamin C can interfere with the absorption of iron. This can lead to iron deficiency anemia, especially in people who have a low iron intake or are at risk of iron deficiency.
4. Headaches: Taking too much vitamin C can cause headaches, especially in people who are prone to migraines. This is because vitamin C can cause blood vessels to expand, leading to a headache.
5. Insomnia: Some people may experience insomnia or difficulty sleeping after taking too much vitamin C. This is because vitamin C can stimulate the production of adrenaline, which can interfere with sleep.
Conclusion:
Vitamin C is an essential nutrient that our body needs in the right amount. Taking too much vitamin C supplements can have side effects like digestive problems, kidney stones, iron absorption problems, headaches, and insomnia. It is best to get your daily dose of vitamin C from food sources and consult a doctor before taking any vitamin C supplements. Remember, moderation is key when it comes to any supplement or medication.