Too Much Vitamin C – The Fairy Tale Of Vitamin Deficiency
The use of too much vitamin c supplements can be risky and dangerous to your health. Several studies have shown that too much vitamin c in the blood or body can cause kidney stones. People that regularly consume vitamin c supplements in high dosage are jeopardizing their health.
Increased risk for Kidney stones
Studies have also shown that men that took vitamin c supplements,1000 mg over a time period of 10 years, have doubled the risk of developing kidney stones, compared to those that did not take the supplements. The excess of vitamin c that is not excreted via the urine converts into Oxalic acid. This is the result for most kidney stones.
Moreover, it is not yet proven that the intake of vitamin c supplements, other than often claimed, protects effectively against cold, cancer and cardiovascular disease.
Too much vitamin c causes diarrhea
People that take too much vitamin c can also suffer from indigestion. From about 5 to 15 gm it is critical since the intestine cannot absorb such large amounts of this vitamin. The body releases water into the intestine to thinner the ascorbic acid and this could cause unpleasant diarrhea. In sensitive people, ascorbic acid can also trigger heartburn. Extra care should also be taken with certain metabolic diseases. For example; a congenital Glucose 6 phosphate dehydrogenase deficiency can, especially with intravenous vitamin c intake, cause the vital red blood cells to disintegrate.
Side effects of too much Vitamin C
- Kidney stones
- Abdominal cramps
The Fairy Tale of Vitamin Deficiency
Researchers and scientist have repeatedly pointed out that for healthy adults, vitamin supplements are unnecessary. Studies have also shown that most adults reach the reference values for vitamin intakes on average. Even the myth that fruits and vegetables these days hardly contain enough vitamin is regarded as a fairy-tale by scientist. Only high-risk groups such as pregnant women, nursing mothers or elderly people with poor nutritional status may need additional nutrients from supplements. Those should then be prescribed specifically by their doctors.
With a healthy diet a vitamin deficiency is rare. Even if you eat well and you suspect you might lack certain vitamins, it is important to consult with your doctor. Vitamin deficiencies are in most cases a sign of another disease or illness and are therefore not supposed to be treated by the individual himself.
The combination of nutrients
Prevention gains more and more popularity. Vitamin Supplements are yet another good way to prevent certain health related problems. Still, scientists haven’t even discovered the complexity of the vitamin absorbtion inside our body. There is a major difference in the absorbtion from natural foods compared to synthetic vitamins from supplements. After all there is a reason we should actually eat those minerals and nutrients. Nature provides us with a natural combination of essential nutrients inside fruits and vegetables.
Natural sources of Vitamin C
To maintain your health Vitamin C is an important nutrient. Opt for the natural sources this vitamin. Fruits and vegetables offer a variety of nutritional components that increases the absorbtion of the vitamin.
Here are some foods that contain high levels of Vitamin C, and in addition they come with the perfect combinations of other nutrients. Implement those into your diet to gain the benefits of the nutrient mixture.
- Citrus Fruits (Oranges, Lemon, Lime, Grapefruit)
- Black Currant
- Bell Peppers
- Brussels Sprouts
- Dark leavy greens
- Acerola Cherry
This article is not a medical advice. Consult your doctor before you take any vitamin supplements, because too much vitamin c can really harm you.