A vitamin C overdose is almost impossible through food intake and is harmless to healthy people. You can find out here in which cases an overdose can pose risks.
Vitamin C is also known as ascorbic acid. The vitamin is involved in many important processes in the body and supports well-being. Since the organism cannot produce it itself, it must be supplied through food.
In industrialized countries this is not a problem if you eat a healthy and balanced diet. But what actually happens if we overdo it with an intake and a vitamin C overdose occurs?
Vitamin C overdose: This is how high the daily requirement is
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The German Nutrition Society recommends consuming the following amounts of vitamin C:
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Infants up to 12 months: 20 mg/per day
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adult men: 110 mg/per day
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adult women: 95 mg/per day
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pregnant women: 105 mg/per day
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Breastfeeding women: 125 mg/per day
For smokers, the daily requirement of 155 milligrams for men and 135 milligrams for women is significantly higher than for non-smokers.
You can easily cover the recommended daily dose with regional and seasonal fruit and vegetables as part of a balanced diet. The vitamin C content of sea buckthorn, acerola cherries and rose hips is particularly high. But blackcurrants, parsley, kale and sauerkraut are also rich in vitamin C.
Vitamin C overdose: This is what you should pay attention to
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It is almost impossible to get a vitamin C overdose from your regular diet. An overdose can occur if you overuse supplements for a long period of time. The upper blood limit of 15 milliliters per liter could then be exceeded.
In healthy people, the symptoms of a vitamin C overdose are relatively harmless. Normally, the water-soluble vitamin is excreted in the urine. In a few cases, gastrointestinal problems may occur. Then stomach cramps, nausea and diarrhea occur. As soon as the body has excreted the excess vitamin C, there are no further side effects.
A vitamin C overdose is problematic if you already have previous illnesses. People with metabolic diseases or kidney problems are at risk. Since the kidney is an important excretory organ, hypofunction can delay the excretion of vitamin C. This can cause oxalic acid to form and increase the risk of kidney stones.
Conclusion: The vitamin C requirement can be easily met and an overdose is rather unlikely. The symptoms of an excess of vitamin C disappear on their own as soon as the body has eliminated the vitamin.
Vitamin C: This is what you should know about it
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Vitamin C is considered the best remedy for colds and their prevention. In fact, studies have not shown any significant positive influence of vitamin C on the course of a cold. It is more likely that the initial symptoms can be alleviated somewhat and the duration of the illness reduced, as the Harvard School of Public Health writes.
Nevertheless, the vitamin performs important functions. Due to the antioxidant effect, free radicals can be bound and cell damage can be prevented. This can prevent the risk of heart disease or various cancers. In addition, vitamin C ensures the preservation of collagen, supports the buildup of amino acids and has a positive effect on cholesterol metabolism and fat burning.
An undersupply of vitamin C is rare. Centuries ago, sailors were affected by this because they had no access to fresh fruits and vegetables for months. For a deficiency to occur, there must be little or no intake of vitamin C over a period of about a month.
These symptoms occur when there is an insufficient supply of vitamin C:
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Tiredness and exhaustion
- malaise
- physical weakness and muscle loss
- increased susceptibility to infections
- Hair loss
- Inflammation of the gums and tooth loss
- worsen wound healing
- increased risk of inflammatory diseases
You can also read an overview of the impact of vitamin C on our health and the risks of deficiency on the websites of the National Institutes of Health and Oregon State University.
Read more on Techzle\.com:
- Kale, a local superfood as a source of vitamins and minerals
- Fat-soluble and water-soluble vitamins (list): meaning and differences
- Vitamins for children: This is how you provide your child with the best possible care
Edited by Jennifer Watzek
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