Intake of too much vitamin C can cause 3 symptoms – The Sun Post – Supplement for Life – Health

As mentioned in this column, the golden ratio for the body’s absorption of vitamin C is 200 mg per day. By taking more than this amount at one time, the body will try to prevent further absorption and the intestinal transport mechanism will adapt and expel the excess from the body. Studies have shown that consuming more than 2,000 mg of vitamin C can have adverse health effects. The upper limit for children is even lower, for example from 4 to 8 years, the upper limit is only 650 mg; from 9 to 13 years, the upper limit is 1,200 mg.

The recommended daily intake of vitamin C is only 90 mg and 75 mg for men and women respectively. Such small doses are used to prevent scurvy, but for optimal health effects, this recommended amount is not enough. Most vitamin C supplements on the market are 1,000 mg per capsule, well above the recommended level. Since vitamin C supplements are water soluble, the excess is usually excreted in the urine. But if long-term vitamin C intake is greater than 2,000 mg, will it be harmful to the body? In fact, taking too much can cause the following 3 symptoms:

1. Can cause diarrhea and stomach pain: Diarrhea is the most common symptom. I use the word “take” because it is fundamentally difficult to overeat foods that are high in natural vitamin C, but two vitamin C supplements are too many, that is, this symptom usually refers to excessive vitamin C intake by mistake, and not eating too many vitamin C-rich foods. If you have acid reflux problems, taking too many vitamin C supplements can also make acid reflux and stomach pain worse.

2. Can cause kidney stones: Some people ask if patients at high risk for kidney stones should reduce their calcium intake? I usually answer no, and instead I pay attention to vitamin C. Since too much vitamin C is excreted from the body, the way it is excreted is through the excretion of oxalate in the urine. Oxalate sometimes combines with minerals to form crystals, which are the cause of kidney stones. Excessive vitamin C intake can increase urinary oxalate levels, thereby increasing the risk of kidney stones. A 2004 study found that volunteers who took 2,000 mg of vitamin C supplements a day for six days increased their oxalate levels by 20 percent.

3. Can cause bone spurs: Vitamin C is very important for arthritis patients. Studies have shown that arthritis patients usually have low blood levels of vitamin C. Vitamin C is a key nutrient for preventing inflammatory arthritis and maintaining joint health, but too much can be counterproductive. In a 2004 study in a US guinea pig comparing the effects of different doses of vitamin C supplementation, high doses (equivalent to 1,500-2,500 mg in humans) were associated with an increased risk of bone spurs; a vitamin C deficiency was associated with an increased risk of arthritis, but too much can worsen the condition. Patients with arthritis are advised to consult a registered dietician for a detailed evaluation.

The maximum daily intake limit for vitamin C for adults is 2,000 mg. Don’t think you will get better if you eat more because you catch a cold. One tablet a day is enough.

(This column is published every Friday)