Vitamin C is an antioxidant that helps your body maintain a strong immune system to fight off diseases. You may think that it would be impossible to consume too much of such a beneficial nutrient. However, large doses of vitamin C can cause discomfort, mostly affecting your digestive system.
Definition
Vitamin C, also called ascorbic acid, is used in various biochemical processes in your body, like the synthesis of neurotransmitters. It is also an antioxidant, which helps fight harmful molecules known as free radicals. Vitamin C is found naturally in a variety of foods, particularly citrus fruits. Other foods rich in vitamin C include strawberries, red peppers, broccoli and tomatoes. A deficiency in vitamin C can lead to scurvy, a disease that is potentially fatal and causes easy bleeding and bruising and joint problems, although it is rare in the U.S.
Daily Amounts and Limit
The recommended daily vitamin C intake for the average man is 90 mg, while it is 75 mg for women. It is slightly higher for pregnant and breast-feeding women, at 85 mg for pregnant women and 120 mg for breast-feeding mothers. The recommended upper limit for the vitamin -- for any person -- is 2,000 mg a day, which is usually due to taking a vitamin C supplement.
Symptoms and Complications
If you take too much vitamin C, you can develop a number of symptoms, including nausea and diarrhea. You can also experience heartburn, stomach cramps, headaches, insomnia and kidney stones. However, the Linus Pauling Institute does confirm that overdosing on vitamin C does not cause dangerous toxicity, and you should not have any lasting effects. Any symptoms you may develop from high vitamin C dosages should go away when you stop taking supplements.
Prevention
While too much vitamin C is not a lasting danger, you can avoid the uncomfortable complications from high dosages by sticking to your daily recommended amount. If you are taking a vitamin C supplement, pay attention to the dosage and do not exceed 2,000 mg a day. The amount you need is small enough that you should be able to get it naturally, if you are eating a balanced diet. If you accidentally take too much vitamin C, your body usually flushes the extra vitamin C out through your urine.
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