Ascorbic acid is a water-soluble vitamin also known as vitamin C. It appears in several fruits and vegetables, including cantaloupe, broccoli, kiwi, peppers, mango, potatoes, pineapple, tomatoes, winter squash, watermelon and strawberries. Your body requires that you get vitamin C daily, preferably from foods. Ascorbic acid also appears in some foods as an additive or preservative and in supplements. It is unlikely you will consume harmful amounts of vitamin C, especially from foods.
Toxicity
Problems associated with large doses of vitamin C include kidney stones, cancer formation, oxidative stress, vitamin B-12 deficiency, birth defects, genetic mutations, atherosclerosis, dental enamel erosion and excess iron absorption. However, the Linus Pauling Institute notes, "none of these alleged adverse health effects have been confirmed, and there is no reliable scientific evidence that large amounts of vitamin C," negatively affect your health. The institute defined large amounts as up to 10 g in a day. This amount is unobtainable through food; it would require a large dose of supplements to reach this amount. The upper limit for vitamin C is 2 g per day to prevent stomach upset, diarrhea and bloating associated with large doses of the vitamin.
Deficiency
A deficiency in vitamin C is far more dangerous than an excess. Initially, low ascorbic acid levels can cause nosebleeds, bruising, scaly and rough skin, anemia, decreased immunological response, hair damage, gingivitis and a slowed metabolism. Progressed vitamin C deficiency, known as scurvy, worsens these conditions, causing problems like hair loss, tooth loss, hemorrhaging, inflamed joints and frequent infections. Adult men require at least 90 mg per day, while women require at least 75 mg per day to prevent deficiency.
Purpose
The primary purpose of ascorbic acid is to produce collagen and protein necessary to heal wounds, form scar tissue, and produce, maintain and repair ligaments, tendons, skin, blood vessels, cartilage, bones and teeth. Vitamin C also acts as an antioxidant, though, reducing oxidative damage from free radicals resulting from normal metabolism and lifestyle habits such as smoking tobacco and drinking alcohol. Although vitamin C cannot treat or prevent colds, those who consume adequate amounts or take supplements regularly may experience shorter and less severe colds when they do occur.
Bottom Line
Although it may be possible that too much ascorbic acid will cause stomach upset or diarrhea in extremely high doses, it is generally unlikely you will consume too much ascorbic acid. Particularly when you derive vitamin C from foods, it is almost always much more beneficial than it is harmful. Some claim that large amounts of ascorbic acid can cause severe health complications over time, but there is little scientific evidence to support these claims, granting more weight to the nutrient's benefits.
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