There are many sources of vitamin C, from fruits and vegetables to supplements. Although there are many benefits of vitamin C for health, too much vitamin C (overdose of vitamin C) can also cause disease.
Vitamin C is a vitamin that is soluble in water, with one of its benefits to help the body absorb iron. Everyone needs to consume vitamin C regularly because the body cannot produce or store this vitamin.
Benefits of Vitamin C for the Body
The benefits of vitamin C are very important in supporting body growth. In addition, vitamin C helps protect body cells, helps wound healing, and helps the formation of connective tissue.
Vitamin C can be obtained from fruits and vegetables, such as broccoli, strawberry, and red chili. Apart from vegetables and fruit, various benefits of vitamin C can also be obtained from chewing vitamin C tablets, tablets dissolved in water, candy, pills, to the form of injections of vitamin C.
Higher doses of vitamin C are needed for smokers, pregnant women and nursing mothers. Patients with certain conditions, such as methemoglobinemia, also need higher levels of vitamin C.
Side Effects of High Doses of Vitamin C
The recommended dose of vitamin C for adult consumption is 65-90 milligrams per day. There is no more benefit that the body will get by taking vitamin C beyond this amount, but it can cause various side effects.
Here are some of the side effects caused when taking vitamin C supplements in levels that are too high (vitamin C megadosis):
- Diarrhea
- Throw up
- Nausea
- Heartburn
- Cramps and abdominal pain
- Insomnia
- Kidney stones
- Headache
Usually these side effects will subside immediately after consumption of vitamin C is stopped. But it should be noted, a number of studies have found that consuming too much vitamin C supplements during pregnancy, can cause abdominal pain and increase the risk of experiencing premature birth.
In very rare cases, too high a dose of vitamin C is at risk of causing hyperoxaluria, which is a serious health disorder when oxalic acid is excreted in the urine too much thereby increasing the risk of kidney stones.
To minimize the risk of excess vitamin C, it is recommended to get vitamin C intake from a variety of vegetables and fruit rather than vitamin C. supplements. Also, be sure to consume at least one type of vitamin C-rich food every day, such as oranges, kiwi, or strawberries.
Although most multivitamins are safe for consumption according to the dosage on the package, to get the maximum benefits of vitamin C and avoid side effects, consult your doctor first for a dose that suits your body's condition.
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