Side Effects Of Too Much Zinc And Vitamin C
Zinc and vitamin C are two essential nutrients that are required for maintaining good health. Zinc is a mineral that is involved in several bodily functions, including immune function, wound healing, and DNA synthesis. Vitamin C, on the other hand, is a water-soluble vitamin that acts as an antioxidant and is required for the synthesis of collagen, a protein that is important for skin health.
Can You Consume Too Much Zinc?
While zinc is an essential nutrient, consuming too much of it can lead to several side effects. The recommended daily allowance (RDA) for zinc is 11 mg for men and 8 mg for women. However, taking more than 40 mg of zinc per day can cause several side effects, including:
Nausea and Vomiting
Consuming too much zinc can cause nausea and vomiting. This is because excess zinc can irritate the lining of the stomach and cause inflammation.
Diarrhea
Excess zinc can also cause diarrhea. This is because zinc can interfere with the absorption of other minerals, such as copper and iron, which can in turn cause diarrhea.
Headaches
Consuming too much zinc can also cause headaches. This is because zinc can cause inflammation in the brain, which can lead to headaches.
Reduced Immune Function
While zinc is important for immune function, consuming too much of it can actually reduce immune function. This is because excess zinc can interfere with the absorption of other minerals, such as copper and iron, which are also important for immune function.
Can You Consume Too Much Vitamin C?
Vitamin C is a water-soluble vitamin, which means that excess amounts are excreted in the urine. However, consuming too much vitamin C can still cause several side effects. The RDA for vitamin C is 90 mg for men and 75 mg for women. However, taking more than 2000 mg of vitamin C per day can cause several side effects, including:
Stomach Upset
Consuming too much vitamin C can cause stomach upset, including nausea, diarrhea, and cramps. This is because excess vitamin C can irritate the lining of the stomach.
Headaches
Excess vitamin C can also cause headaches. This is because vitamin C can cause inflammation in the brain, which can lead to headaches.
Kidney Stones
Consuming too much vitamin C can also increase the risk of kidney stones. This is because excess vitamin C can be converted into oxalate, which can then accumulate in the kidneys and form stones.
Iron Overload
Excess vitamin C can also lead to iron overload. This is because vitamin C can enhance the absorption of iron from the diet, which can then accumulate in the body and cause damage.
Conclusion
Zinc and vitamin C are two essential nutrients that are required for maintaining good health. However, consuming too much of these nutrients can lead to several side effects. It is important to consume these nutrients in moderation and to follow the recommended daily allowance.