Vitamin C is wonderful for immune health, wound healing, and the formation of collagen and connective tissue. It is an antioxidant that prevents cell death by the destruction of damaging free radicals in the body. It is touted for its possible benefits in fighting illness, preventing heart disease, and preventing gout. Because of these possible benefits, many are turning to supplements to boost their intake of this vitamin. However, as with anything, it is possible to have too much of a good thing, resulting in negative effects on your health. Know the recommended daily allowance of this powerful vitamin and be aware of the possible side effects of ingesting too much.
10. Vitamin C Supplementation
The recommended dietary allowance of vitamin C is 75 mg for adult women and 90 mg for adult men. Meanwhile, the upper limit of vitamin C is 2,000 mg for adults over the age of 19. Vitamin C is a water-soluble vitamin that is not stored in the body and must be excreted in the urine. Vitamin C supplements often contain vitamin C in the form of ascorbic acid. These supplements come in powders, pills, and chewable tablets in doses ranging from 500 mg to 1000 mg. Injectable vitamin C is also available.
9. Stomach Upset
The most common side effect of too much vitamin C is stomach upset. When too much vitamin C is consumed, the digestive system is not able to easily metabolize the excess vitamins. This can result in nausea, vomiting, and diarrhea. Heartburn and abdominal cramping are additional signs that your digestive system is having trouble processing excess amounts of this vitamin. To prevent stomach upset, consume vitamin C in recommended doses of less than 2,000 mg per day.