Vitamin C, an essential nutrient in your daily diet, helps maintain normal biochemical processes in your body. It plays a role in the synthesis of collagen for your tendons and bones, and it is an antioxidant that protects your cells from harmful molecules. Obtain a safe daily intake of vitamin C from a well-balanced diet or consult your physician about supplementation. Adhere to the recommended allowance to minimize your risk of heartburn and indigestion, which may occur from taking too much vitamin C.
Intake and Limits
Vitamin C is water-soluble, which means it does not store in your body and must be replaced daily to achieve maximum health benefits. The daily recommended intake for nonsmoking adults ranges from 75 to 90 mg; for smokers, it is 110 to 125 mg. Smokers require higher intake because the toxins in cigarette smoke generally reduce vitamin C availability in the blood. Pregnant or lactating women also require additional vitamin C of 85 to 120 mg. The tolerable upper intake level for supplemental vitamin C should not exceed 2,000 mg per day. Gastrointestinal disturbance, including indigestion, heartburn, stomach upset and diarrhea, may occur with high-dose supplement use.
Vitamin C and Heartburn
The active ingredient in vitamin C supplements is ascorbic acid, which is chemically similar to the natural citric acid present in fruits and some vegetables. Citrus foods have a propensity for worsening heartburn or indigestion associated with digestive conditions such as gastroesophageal reflux or gastritis. Burning in the lower chest, a bitter taste in the mouth and pain that worsens when you bend over are commonly associated with heartburn. Vitamin C supplements may increase your risk of heartburn if you have pre-existing digestive problems. However, even if you are otherwise healthy, exceeding the recommended supplement dose can also have the similar effect of heartburn.
Supplements to Reduce Heartburn Risk
A variety of vitamin C supplement forms are available. If regular ascorbic acid causes stomach upset, "buffered" supplements may help. Specifically, esterified vitamin C, or ester C, is a less acidic supplement formulation that minimizes the risk of heartburn. Buffered and esterified supplements are available at your local pharmacy. Follow the package label for dosing instructions. Before taking high-dose vitamin C supplements, consult your physician for safety and recommendations.
Additional Considerations
Katherine Zeratsky, a nutritionist at Mayo Clinic, notes that although high doses of vitamin C may not cause long-term harm, mega-doses increase the risk of nausea, vomiting, cramps, headache and kidney stones. She suggests eating a healthy diet instead of taking high-dose supplements to get your daily intake of vitamin C. Less-acidic foods rich in vitamin C include red peppers, broccoli and potatoes; foods with higher acidity include citrus fruits, tomatoes and strawberries. If you experience chronic heartburn, consult your physician to determine the underlying cause, because heartburn can be a symptom of a more serious medical problem.
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