Vitamin C is an essential nutrient for women, and it will not likely harm you if you do not consume it in excess. Without enough vitamin C, you can develop symptoms of a deficiency, as well as vitamin deficiency anemia. However, if women take too much, it can cause their babies to develop rebound scurvy. Talk to your doctor about your vitamin intake if you have concerns, particularly if you are pregnant.
Importance and Deficiency of Vitamin C
Your body cannot make vitamin C and therefore needs more of it every day. This vitamin repairs your bodily tissues and helps make collagen, the protein that comprises your skin and tendons. Vitamin C is also an antioxidant, which gets rid of the harmful free radicals that can lead to premature signs of aging, as well as certain types of cancer. A deficiency in this vitamin can result in such symptoms as dry hair with split ends, rough skin, bleeding gums and nosebleeds. It can also result in vitamin deficiency anemia, whose symptoms include fatigue, pale or yellowish skin, irritability and mental confusion. For these and other reasons, it is important for women to get adequate amounts of vitamin C.
RDA and Sources
For women, the recommended dietary allowance or RDA of vitamin C is 75 mg, according to both the University of Maryland Medical Center and MedlinePlus. If you smoke, you need roughly an additional 35 mg a day, increasing your RDA to 110 mg. If you are pregnant or breastfeeding, you will need more than the RDA and should discuss this with your doctor. You can get vitamin C by eating foods like blueberries, squash, red peppers, cranberries and watermelon. If you cannot meet the RDA through diet, talk to your doctor about taking a supplement to avoid becoming deficient or developing vitamin-deficiency anemia.
Upper Limits and Risks
While your body does not store excess vitamin C, taking too much can still pose risks. The daily upper limit for vitamin C is 2,000 mg for both men and women, according to Katherine Zeratsky, R.D., L.D., of the Mayo Clinic. Consuming more than this amount may result in diarrhea, abdominal cramps, indigestion, kidney stones and insomnia. Furthermore, if you take 6,000 mg or more of vitamin C while you are pregnant, your baby can develop rebound scurvy after he is born. Rebound scurvy occurs when the infant suffers abrupt withdrawal after being used to the very high doses of vitamin C his mother ingests, and it presents with the same symptoms as scurvy, such as weakness, muscle aches and bleeding gums. For these reasons, pregnant women should not take more than 1,000 mg of this vitamin without first asking a doctor.
Additional Considerations
Eating a healthy diet rich in produce is the best way to meet your RDA for vitamin C. Always talk to your doctor before altering your diet or taking new supplements, especially if you are pregnant or are planning to become so. If you think you may be taking too much vitamin C or are otherwise concerned about your levels of it, make an appointment with your health care provider.
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