How Much Vitamin C Is Too Much? Find out at Health4Life.idlife Also known as L-ascorbic acid, vitamin C is universally regarded as an essential nutrient for humans. Since humans cannot produce or store vitamin C, it is a necessary dietary supplement. Found in food sources like plums, oranges, strawberries, red pepper, and broccoli, vitamin C is noted for fighting against cardiovascular disease and the development of certain cancers. It also helps the body absorb iron. The highest known recommended intake of vitamin C is 2,000 milligrams (mg) a day; excess vitamin C can be flushed out through urination. However, medical experts set limits to vitamin C intake because too much of it can be harmful. A megadose of vitamin C may cause abdominal bloating and cramps, diarrhea, headache, heartburn, insomnia, nausea, vomiting, or the development of kidney stones. The Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH) provides a Recommended Dietary Allowance (RDA) guideline to prevent overdoses. For instance, males that are 19 years and older are recommended to take 90 milligrams (mg) of vitamin C per day. The RDA dosage for females within that age bracket is 75 mg, 85 mg if pregnant, and 120 mg if lactating. According to the ODS, smokers require 35 mg more vitamin C per day than non-smokers.
Posted on: Sat, 10 May 2014 17:01:47 +0000
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