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Health and nutrition what are the side effects of too much vitamin c
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Vitamin C is known for its preventative properties against various
infections, such as the common cold; however, too much of it can cause
problems. What you need to know about Vitamin C.
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Renowned chemist Linus Pauling sang the praises of Vitamin C in the
1970s by extolling its virtues on the common cold and anti-aging by
significantly increasing the intake of Vitamin C. Many people today
believe they can stave off disease by taking higher dosages of Vitamin
C in the form of supplements. Does taking more Vitamin C really mean
that you’re more likely to avoid the coughing, stuffy nose, and body
aches and pains? Recent research studies have shown contradictory
results. While there are certainly side effects associated with taking
too much Vitamin C, no study has conclusively determined that Vitamin
C is bad for you in excess.

Vitamin C, also called ascorbic acid, is certainly important in
maintaining your health. Vitamin C is a water-soluble micronutrient
that acts as a reducing agent, protecting the body’s tissues against
oxidative stress. In the past, it was well-known in its prevention
against scurvy. Vitamin C’s antioxidant properties play a significant
role in the prevention of certain cancers such as stomach cancer. It
curative properties assist the body in conferring immunity against
infections. The body also needs ascorbic acid to process iron. Vitamin
C has been shown to inhibit cardiovascular disease such as congestive
heart failure. It has also been shown that Vitamin C is useful in
preventing cataracts. The best sources of Vitamin C come from eating
your fruits and vegetables; 5 servings per day are recommended. When
taken at the recommended dietary allowances, at 60 mg per individual,
Vitamin C is the “miracle worker” of the human body.

When an individual is deficient in Vitamin C, certain physical
problems can occur. Deficiencies in Vitamin C can lead to bleeding
gums and bruising on your skin. You also don’t have that immunity
against infections. You may also experience a longer period before a
wound heals properly. Fatigue is another factor to consider when
Vitamin C levels in your body are low.

All the positive outcomes by taking Vitamin C are well-documented;
however, physiological problems do occur with over-ingestion of
Vitamin C. While the harmful effects of this “miracle worker” have not
been conclusively determined experimentally, certain side effects do
manifest themselves when too much is ingested. To get the most out of
Vitamin C, you should take enough of this micronutrient so that it
saturates your tissues. This is when the body is optimally protected
against oxidative damage. When your body receives much more than the
recommended daily allowances of Vitamin C, it body can no longer
absorb Vitamin C and treats the excess micronutrient as waste. This
results in gastrointestinal stress. Diarrhea can occur. Stomach
cramping, flatulence, and nausea are also common when unabsorbed
Vitamin C passes through the intestines. Finally, some studies have
shown that increased levels of Vitamin C can actually put you at risk
for the development of kidney stones.

A British study in 1998 examined the relevance of taking extra Vitamin
C in relation to disease prevention. For 6 weeks, 30 individuals were
given a dosage of 500 mg of a Vitamin C supplement. What the study
discovered was that although high doses of Vitamin C can protect
against cellular damage, 500 mg per day resulted in the increase of
oxidative species, 8-oxoadenine and 8-oxoguanine, in an individual’s
blood lymphocytes, causing damage to the white blood cells. White
blood cells protect against infection in the body. The study suggests
while cellular protection is sufficient with 100-200 mg of Vitamin C
daily, amounts of 500 mg prove harmful to the body.

Other studies have not conclusively proven the claims that higher
dosages of Vitamin C ensure additional protections against disease.
Targeted studies have seen no added effects against the common cold
when higher dosages above the normal levels are taken. Other studies
conducted have determined that higher dosages may actually interfere
with certain cancer treatments. While all these studies need further
exploration, it has been determined that excess Vitamin C is helpful
to an individual who lacks the recommended daily allowance.

Within the entire family of vitamins, Vitamin C has proven to be one
of the safest and most reliable health-wise. Vitamin C is a good thing
to have in moderation; however, taking too much of a good thing can
have adverse effects, especially if your body cannot handle the
excess.

© 2002 Pagewise

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