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However, adults are advised to take at least 500 mg or up to 2000 mg a day, but too much can be deadly. Excessive intake of vitamin C can cause overdose or toxicity and cause side effects.
According to Nutritionist Reema Kinjalkar:
“Vitamin C is a necessary antioxidant that helps our body to absorb iron from the food we eat. But do you know consuming high doses of vitamin C supplements can cause Vitamin C to become a pro-oxidant. Yes, you read it right. Studies have shown that higher concentration well beyond the RDA of Vitamin C can lead to increased risk for kidney stones by building up oxalates and also affect your digestive health.”
Let’s briefly look at the downside of taking an excessive amount of Vitamin C supplements:-
1. Kidney stones
Vitamin C supplementation may cause the excretion of oxalate and uric acid compounds in the urine. These compounds can contribute to the formation of kidney stones.
2. Gastrointestinal disorders
Overdose of Vitamin C supplements can lead to nausea, vomiting, headache, diarrhea, stomach cramps, and other gastrointestinal infections. It can aggravate the condition if you take Vitamin C on an empty stomach.
3. Risk of cardiovascular
Vitamin C supplements can cause cardiovascular disease in people who already have other underlying health conditions.
4. Iron overload
Excessive intake of vitamin C supplements can cause iron overload, creating severe damage to the liver, pancreas, and central nervous system.
Note: You should avoid high doses of vitamin C and stick to the recommended amount of seventy-five milligrams per day for women and ninety milligrams per day for men.
