Vitamin C – Is Too Much Of It Harmful?
Vitamin C is certainly a beneficial vitamin for maintaining our health. It can prevent various infections, like common cold and assist in anti-ageing process. Vitamin C, which is a water soluble vitamin (ascorbic acid) supports the growth of our body and helps the body to absorb iron. Its antioxidant properties can even help to prevent stomach cancer. As our body cannot produce vitamin C nor can it store it, so it is important to incorporate vitamin C in our diet. Vitamin C is easily available in a large number of vegetables and fruits. Drinking a small glass of orange juice or eating 1/2 orange, few strawberries or eating vegetables like broccoli can fulfill the requirement for the vitamin C in a day. Extra vitamin C that we will consume will be flushed out as urine.
It is a common belief that Vitamin C can prevent many diseases by taking a higher dose in supplement form. Taking too much vitamin C in the diet may not harm us but excess dose of vitamin C supplements can lead to side effects like diarrhea, inflation of stomach, nausea and formation of kidney stone, dizziness, faintness and fatigue. On the other hand, deficiency of vitamin C in an individual can cause many physical problems like bleeding gums, scurvy, skin irritation and above all lack of immunity against infections. Any wound would be healed in a much longer period. When level of vitamin in our body is less, it can give rise to many other health problems.
There is no denying the fact that positive outcomes of vitamin C are innumerable. But one can not just ignore the side effects that can occur due to its over ingestion. The harmful effects of over ingestion of vitamin C has not been experimentally proved, but different studies have proved that there should be restriction on taking too much vitamin C. Taking too much Vitamin C can have adverse effects as our body cannot handle the excess. Studies have revealed that normal healthy individual doesn’t need to take vitamin C supplements.
British researcher Dr. Herbert said ”The vitamin C in supplements mobilizes harmless ferric iron stored in the body and converts it to harmful ferrous iron, which induces damage to the heart and other organs,” According to him Vitamin C naturally present in food has no oxidizing effects while in supplement, sometimes it is antioxidant and in other cases it can be pro-oxidant. Many Americans think that, if little vitamin C can prevent cold and give so much of benefit then more must be better. British researchers have found that mega dose of this supplement in a day can damage people’s genes.
The recommended daily dose of vitamin C for healthy adult is 60 mg, which we can get easily from our food. Higher doses are recommended for smokers, pregnant women and lactating women, which too can be obtained from foods.
