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When we hear vitamin C what usually pops up in our minds is a picture of a lemon or an orange giving that refreshing and relaxing feel. Its association with immunity has made it an even more popular name by now, but what exactly is vitamin C and how much should you be taking on a daily basis to avoid too much vitamin C for the body?
Why is Vitamin C Necessary for Us?
Vitamin C or ascorbic acid is an essential water-soluble vitamin that plays an important role in boosting immunity, production of collagen, absorption of iron, reducing inflammation and overall health of an individual. One of the interesting facts about vitamin C you might not know is that it is not produced in the body which is why one has to include vitamin C-rich food sources in their daily diet to fulfil its requirement. One can opt for a vitamin C supplement if the desired quantity is not obtained from fruits and vegetables, especially during times like cold and flu. However, it is important to mark your boundaries and stay away from potential side effects of vitamin C overdose or too much vitamin C.
Forms of Vitamin C Available
Vitamin C is available in many forms. One can choose as per convenience and requirements. The most commonly opted are the vitamin C tablets and capsules. Vitamin C also comes in powder form which can be easily mixed with water or smoothies for easy absorption. Some interesting forms are chewable tablets, gummies and effervescent tablets like SteadC by Steadfast Nutrition that dissolve in water providing a fizzy and refreshing way to consume vitamin C.
Those who have a problem swallowing pills may also opt for vitamin C-infused drinks such as fortified juices. It is up to the consumer which form they choose, but what is important here is to choose any of these so that one can acquire the optimal amount of vitamin C without any side effects.
Key Functions of Vitamin C:
1. Helps in collagen production:
Vitamin C plays an important role in the synthesis of collagen in the body that promotes healthy skin, generates connective tissues, activates wound healing, and maintains stronger tendons, ligaments and bones.
2. Boosts Immunity:
Intake of vitamin C helps boost white blood cells that strengthen the immune system and shield against infections.
3. Absorption of iron:
Taking vitamin C is a great way to enhance the absorption of non-heme iron from plant-based food sources that prevent iron deficiency anaemia.
4. Antioxidant Properties:
Vitamin C neutralises free radicals in the body by reducing oxidative stress. It lowers the risk of chronic diseases such as cancer and cardiovascular issues.
5. Promotes healthy skin:
Vitamin C for skin health is vital as it stimulates the biosynthesis of collagen and acts as a protector against harmful UV rays, giving firmer and youthful-looking skin. It also helps reduce wrinkles and blemishes. These are the reasons one should include vitamin C for skin health.
6. Supports cognition:
Vitamin C is a safe way of promoting the production of neurotransmitters for better cognition and preventing them from oxidative damage for better nervous system functionality.
7. Helps in wound healing:
Vitamin C has a vital role in the formation of collagen fibres that help repair damaged tissues and regenerate for faster wound healing.
Vitamin C Deficiency and Scurvy:
The one thing that one must avoid is a deficiency in vitamin C as it results in conditions like scurvy which is denoted by symptoms such as fatigue, weak connective tissues, skin bruising, swollen joints, bleeding gums, and anaemia. So, one needs to be vigilant for symptoms denoting a deficiency.
Benefits of Vitamin C for Skin, Immunity, and More
1. Wound healing
Vitamin C plays a major role in wound healing by supporting the production of collagen, a key component of skin and multiple connective tissues. Vitamin C helps repair damaged tissues efficiently. A vitamin C deficiency could potentially slow the healing process. Therefore, wounds might heal more slowly. Healthcare professionals might suggest taking vitamin C supplements to prevent its deficiency. Vitamin C helps tissues rebuild and makes recovery faster after an injury or surgery.
2. Supports cardiovascular health
Vitamin C's antioxidant properties help reduce oxidative stress and protect heart cells from getting damaged. This coupled with its ability to widen blood vessels and improve nitric oxide production to a certain degree suggests it may support heart health by helping regulate blood flow, reducing strain on the heart. It may also help lower the overall risk of cardiovascular diseases by greatly helping reduce plaque instability in atherosclerosis.
Vitamin C research explores cardiovascular disease prevention. Clear answers are not available from the research. Many epidemiological studies suggest a link between higher dietary vitamin C intake from fruits and vegetables and a lower risk of heart disease and stroke, but most clinical trials have not demonstrated meaningful benefits of vitamin C from supplements. Some studies suggest possible dangers, especially for groups such as postmenopausal women with diabetes.
Although vitamin C affects cardiovascular function, there's not much proof that consuming more prevents heart disease. Maintaining a diet rich in vitamin C from only whole foods continues to be the best way for maximum heart health.
3. Anaemia
It is well established over the years how vitamin C plays a role in the absorption of iron. Hence, while prescribing iron supplements for iron deficiency to patients, doctors advise to have vitamin C to go along with it. Vitamin C helps enhance non-heme iron absorption that we take from iron-rich plant sources to increase its bioavailability.
Helps prevent Age-related macular degeneration (AMD)
One of the major causes of vision loss in adults is believed to be age-related macular degeneration (AMD) and cataracts. The presence of oxidative stress is known to play a role in the development of these ailments. Research hasn’t found any such crucial evidence supporting the same but the Age-Related Eye Disease Study (AREDS) and AREDS2 studies found a combination of 500 mg of vitamin C, vitamin E, beta-carotene, zinc, and copper reduced the progression of advanced AMD in high-risk individuals.
Diabetes
Patients with diabetes are at times known to have lower vitamin C levels due to oxidative stress. As per a 2019 study published in Diabetes Obes Metab. it was found that having vitamin C regularly for four months had a positive impact on glucose levels and blood pressure in aged people. So, it can be said that vitamin C supplementation might help improve blood glucose levels and blood pressure in adults.
In another meta-analysis published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews (2023), it was indicated that vitamin C supplementation lowered A1C i.e. the amount of haemoglobin in your blood that has glucose attached to it, and stabilised the insulin levels, it still requires time to establish a relation between the two but as of now it indicates a positive association.
Common cold
Popping vitamin C tablets in times of cold became popular during the COVID-19 pandemic as it became a very famous remedy to fight off symptoms of cold. However, the use of vitamin C as a potential armour against the common cold actually dates back to the 1970s when the scientist Linus Pauling suggested that vitamin C could prevent or treat the common cold and flu. However, research has produced mixed results since then.
In the general population, it made a slight difference with shortening the time duration of cold i.e. 8% in adults and noticeably 14% in children. Intake of vitamin C also reduced symptom severity, possibly due to its antihistamine effects. But it is only when one takes it on a daily basis not after being affected as it possibly won't help those who are infected with recovery.
How much vitamin C should I take?
The recommended daily intake of vitamin C depends on your age, sex and physiological condition. The recommended dietary allowance for adults is 65 mg for women and 80 mg for men per day, while for pregnant and breastfeeding women the amount is 80-115 mg. For young children, the need for vitamin C ranges from 30 mg (ages 1–3) to 45 mg (7-9 age group), whereas for teenagers and above it ranges between 55-85 mg.
People can easily attain this daily requirement with just natural sources like oranges, strawberries, guava, gooseberry red peppers, cauliflower and broccoli. So, to ensure daily intake of vitamin C one should have plenty of vegetables and fruits as it can't be stored in the body but needs constant replenishment. Adding a supplement is a top up option and is not essential as too much vitamin C can have certain side effects.
How Much is Considered Too Much Vitamin C?
The safe upper limit for vitamin C intake is 2,000 mg per day for adults. While vitamin C is not stored in the body, exceeding this limit with too much vitamin C may cause stomach upset, diarrhoea, bloating and nausea. Taking 80 mg daily is considered safe, and doses below 500 mg are unlikely to cause harm. However, most people can meet their needs through a balanced diet, and excessive supplementation should be avoided since too much vitamin C can have side effects.
What Happens When You Take Too Much Vitamin C?
Excess of vitamin C has no life threatening consequences but consuming an amount of 2,000 mg per day may have certain side effects such as abdominal pain, cramps, diarrhoea, nausea, headaches, and abdominal disturbance. Individuals with high iron storage in the body have a risk of tissue damage from too much vitamin C. Also, a high dose of vitamin C might interact with medications for heart disease or cancer. If pregnant, one needs to be aware of the limit in vitamin C intake as it might affect the new borns.
So, to remember it is important for one to know the limits and where to draw a line to exceed the daily limit and avoid unwanted health issues in your life.
FAQs
1. What is the maximum safe limit of Vitamin C per day?
The tolerable upper limit (TUL) of Vitamin C per day for all adults is 2,000 mg a day to avoid too much vitamin C in the body.
2. Can too much vitamin C cause kidney stones?
A study published in the American Journal of Kidney Disease analysed the data from three sources: the Nurses' Health Study I and II, and the Health Professionals Follow-up Study, encompassing over 150,000 women and 40,000 men. It was observed that over 11.5 years, 6245 patients developed kidney stones. It was seen that it impacted more men but not women. It was for men who were exceeding the 1000 mg/day marker along with the use of supplements. In contrast, vitamin C from natural sources didn't have this risk of stone formation. So, natural sources of vitamin C won't have any issues with the health parameters but one should take vitamin C supplements with utmost care specifically for men.
Also, a review published in Nutrients contemplated the potential role of complementary and alternative medicine (CAM) in preventing kidney stones. It was again concluded that a high intake of vitamin C can be a risk factor for kidney stones in males.
Experts recommend that men, especially those with a history of kidney stones, avoid too much vitamin C supplements. However, normal dietary intake remains safe and beneficial.
3. Can there be a vitamin C overdose from food alone?
No, vitamin C from food alone is unlikely to cause an overdose. Fruits and vegetables naturally contain vitamin C in moderate amounts, and the body regulates its absorption and excretes excess through urine. Even consuming high-vitamin C foods like oranges, strawberries, or bell peppers is unlikely to cause harmful levels.
Too much vitamin C symptoms, such as stomach upset or diarrhoea, typically occur with high-dose supplements (above 2,000 mg per day), not from food sources. A balanced diet rich in vitamin C is safe and beneficial without the risk of toxicity.
4. How do I know if I am taking too much Vitamin C?
To tap on vitamin C overdose, look out for symptoms like stomach upset or diarrhoea, nausea, vomiting, heartburn, stomach (abdominal) cramps and headache.
5. Can too much Vitamin C weaken the immune system?
No, there is no such study supporting the same, but excess of anything is not good for the body, therefore one should keep it at a controlled level.