How much Vitamin C is Too Much?
Will Taking More Than Enough Vitamin C Cause Side Effects?
When we feel a cold coming the first thing we do is run to our kitchen, eat a bunch of oranges, and then make sure to take those vitamin c supplements we bought a while back. Is this helping or hurting you?
Vitamin C is a very important nutrient to our body. It helps to provide our body with support for maintaining a healthy and strong immune system. In addition, it also aids in brain functioning, wound healing, and strengthening of your bones. You can find it in just about all fruits and many vegetables.
Make sure to follow my instagram for health benefit pictures that give a breakdown on each and every fruit/ vegetable!
Consuming the vitamin through fresh fruits and veggies is always better – supplements tend to have a higher dosage of the vitamins and can cause side effects.
Being as Vitamin C is a water soluble vitamin it dissolves easily and is not stored in the body. Due to this you must consume foods that contain Vitamin C daily. Any excess will be excreted through your urine. You might be confused as to how your body excretes the excess, but yet you can still get side effects from too much. Let me break it down… supplements have high amounts of vitamin c in them which will cause issues with your kidney and digestion.
They can also cause kidney stones, Iron absorption overload, nausea, diarrhea, and more. I would highly recommend not taking vitamin C supplements and sticking with the natural consumption of fruits and vegetables that contain it.
So how much is too much?
If you are solely consuming your vitamin C through foods then it is close to impossible to get too much in one day. You would have to eat 30 oranges and over 10 bell peppers to hit your body’s limit of daily vitamin c. If you take supplements than you are more likely to hit that limit. Supplements, as you read earlier, tend to be harsher on the kidney and digestive system so take it easy or avoid.
If you MUST have supplements then try and choose ones that are less/close to your daily limit. For men this would be 90mg a day and women 75mg.
Hope I was able to clear up the common concern of vitamin C overload. Have any questions or concerns, comment below or contact me! I am always available to help!
Kim Shapira MS, RD