The Right Dose of Vitamin C

Vitamin C is an indispensable vitamin that has been touted to be a cure-all nutrient. As is the case with most nutrients, medical research reveals that an overdose of this precious vitamin can be as harmful to the body as a shortage. Vitamin C has several advantages, especially for office workers whose nutritional intake is often compromised by an imbalanced diet, the lack of exercise, and stress. Despite the benefits, overdosing on this vitamin can have serious effects on your long-term health. Here is a look at some of the advantages and disadvantages of L-ascorbic acid.

Advantages

Vitamin C is classified as one of the safest and most effective essential nutrients, promoting healthy functioning of multiple body systems. Vitamin C bolsters the body’s immune system against respiratory illnesses and ophthalmological problems while playing a vital role in the health of your skin. Researchers from the University of Michigan estimate that adults receive a maximum of 20 percent of the recommended dietary intake of fruits, the most accessible form of this vitamin and other essential vitamins. This makes vitamin C deficiency a very real problem for people who work within air-conditioned spaces. Receiving the right quantity of vitamin supplements can help improve the healing of cuts and scrapes by promoting collagen generation, improve iron absorption, prevent some forms of oral and stomach cancers, reduce the symptoms of gout by regulating the levels of uric acid, and reduce the level of poor cholesterol. Vitamin C is also beneficial for diabetics by regulating blood sugar levels. It is also beneficial for bronchodilation—a natural boon to those who suffer from asthma and other respiratory illnesses.

Disadvantages

Unfortunately, Vitamin C is often viewed as a “cure-all” nutrient on account of its reputation as a powerful antioxidant, leading to its overuse. Vitamin C is a very versatile vitamin in terms of intake quantity with up to 60 milligrams being safe for daily consumption when included with the natural intake from vitamin-rich food. The body can even handle the occasional intake of up to 2,000 milligrams for therapeutic purposes without any significant negative effects. However, sustained overdosing on even a 500-milligram dose of vitamin C supplement pills can lead to a number of adverse pro-oxidant effects, according to a research team at the University of Leicester. Their research reveals that overdoses can cause genetic damage, and convert ferric iron into harmful ferrous iron, increasing the risk of cardiovascular diseases. Severe overdoses can cause toxicity, characterized by headaches, nausea, insomnia, diarrhea, and rashes. Sustained use can also lead to kidney stones.