Vitamin C is an important component found in a variety of fruits and vegetables.
Getting enough of this vitamin is very crucial for keeping your immune system healthy. It also helps with wound healing, bone strength, and cognitive function.
Surprisingly, some people believe that vitamin C pills give advantages in addition to those acquired from food-based vitamin C.
One of the most popular reasons people take vitamin C pills is because they believe it will help them from catching a cold.
However, many supplements contain unusually high levels of the vitamin, which in certain circumstances might induce negative side effects.
Some of that are digestive disturbance and stone formation in the kidney.
Vitamin C is an important component found in a variety of fruits and vegetables. Because vitamin C is water-soluble, it dissolves in water. Water-soluble vitamins, unlike fat-soluble vitamins, are not stored in the body.
Instead, vitamin C is carried to your tissues via bodily fluids, and any excess is eliminated in urine
Because your body does neither retain or create vitamin C on its own, it is essential to take vitamin C-rich foods on a regular basis.
Even at large quantities, vitamin C is neither poisonous or known to produce major side effects. Diarrhoea, nausea, stomach cramps, and other gastrointestinal disorders are the most prevalent adverse effects.
However, if you take higher-than-normal dosages of this vitamin, your body may have difficulties absorbing it, which may result in unpleasant side effects.
Why excess Vit C causes problem
The most prevalent negative effect of excessive vitamin C consumption is stomach discomfort.
In general, these negative effects are not caused by consuming vitamin C-containing foods. They can only arise as a result of consuming large amounts of vitamin C pills.
If you drink more than 2,000 milligrammes (mg) at once, you are more likely to develop stomach issues. As a result, a Tolerable Upper Intake Level (UL) of 2,000 mg per day was determined
Diarrhoea and nausea are the most typical digestive effects of high vitamin C use.
Excessive consumption has also been linked to acid reflux, despite scientific evidence to the contrary .
If you have digestive issues as a result of taking too much vitamin C, just reduce your supplement dose or avoid vitamin C pills entirely.
Vitamin C has been shown to improve iron absorption.
It has the ability to bind to non-heme iron, which is abundant in plant diets. Non-heme iron does not absorb as well as heme iron, which is present in animal products .
When vitamin C joins with non-heme iron, your body absorbs it considerably more easily. This is a vital function, particularly for those who acquire the majority of their iron from plant-based meals.
One study indicated that taking 100 mg of vitamin C with a meal enhanced iron absorption by 67%
Individuals with disorders that enhance the risk of iron buildup in the body, such as hemochromatosis, should use vitamin C supplements with caution.
Under these conditions, taking too much vitamin C can produce iron overload, which can harm your heart, liver, pancreas, thyroid, and central nervous system.
However, iron excess is quite unusual unless you have a disease that promotes iron absorption. Furthermore, iron overload is more possible if you ingest too much iron in supplement form.
Taking supplements in high doses may lead to kidney stones
Excess vitamin C is excreted by the body as oxalate, a waste product.
Oxalate usually leaves your body through your urine. Under some conditions, however, oxalate may bind to minerals and form crystals, which can contribute to the development of kidney stones.
Too much vitamin C may raise the quantity of oxalate in your urine, increasing your chance of getting kidney stones.
In one research, persons who took a 1,000-mg vitamin C supplement twice daily for six days had a 20% increase in oxalate excretio
How much vit c should be taken?
Because vitamin C is water-soluble and your body excretes excess levels after a few hours of consumption, it's impossible to ingest too much.
In fact, it is practically impossible to get too much vitamin C through diet alone. Any additional vitamin C ingested in excess of the Recommended Dietary Allowance is simply flushed out of the body in typically healthy persons
To put that into perspective, you'd need to eat 25 oranges or 14 red bell peppers to attain the UL .
However, when people take supplements, the dangers of vitamin C overdose increase, and it is possible to eat too much of the vitamin in specific conditions.
People with illnesses that raise the danger of iron overload, for example, or who are prone to kidney stones, should be cautious with their vitamin C consumption.
All of the negative effects of vitamin C, including digestive discomfort and kidney stones, tend to occur when dosages above 2,000 mg
If you decide to take a vitamin C supplement, be sure it contains no more than 100% of your daily requirements. That's 90 mg for males and 75 mg for women per day.
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