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Unlike medications (e.g paracetamol, statins), vitamins like Vitamin C can be obtained through natural sources like fruit. Due to this, they are often perceived as...
Unlike medications (e.g paracetamol, statins), vitamins like Vitamin C can be obtained through natural sources like fruit. Due to this, they are often perceived as purely good and helpful substances. It can be tempting to believe that the more vitamins you take, the better it is for your overall health. While it is true that maintaining adequate levels of Vitamin C is important for good health, it is equally important to be mindful of any Vitamin C supplement intake. Taking too much Vitamin C (usually due to the convenience of supplements) can actually be harmful to your health. Read on as we explore some commonly asked questions such as ‘what happens if you have too much vitamin c?’ or ‘when should I consult a doctor about my vitamin c intake?’
Many people have heard that Vitamin C (also known as ascorbic acid) is important. You probably know it is in lemons, oranges, and plastered on the labels of health drinks. Do you know why vitamin C is important? Contrary to the Hollywood films, in the 18th century sailors were more likely to die from disease rather than any enemy fire. They suffered from infections, poor wound healing, and bleeding gums. A key part of the problem was later discovered to be their lack of Vitamin C which led to a condition called scurvy. Explore our range of supplements here at Meds for Less.
Evidently, Vitamin C has a key role in aiding wound healing, supporting your immune system, improving iron absorption, and maintaining healthy bones and skin. As the sailors often spent long periods of time without vitamin C in their diet, their health deteriorated and resulted in the symptoms we described. Luckily, we have since realised the importance of regular Vitamin C in our diet. Unlike many animals, we cannot make vitamin C and due to its water-soluble properties, we also cannot store Vitamin C in the body; therefore, we require a regular supply through diet and supplements.
Now that we have explored why Vitamin C is important, it can be easy to believe that therefore the more vitamin c we get the better. However this is not the case and it is possible to have side effects from too much vitamin c. Currently, the NHS recommends that adults 19-64 need 40mg of Vitamin C a day. Taking more than 1000mg a day may increase your risk of adverse effects of vitamin c.
It may be surprising that there is such a thing as over dose vitamin c. In fact, if you are taking too many Vitamin C supplements it can lead to nasty side effects, some more common signs of too much vitamin c include:
The convenience of Vitamin C supplements are helpful in supporting a nutritious diet but can also be easily overused. The side effects of overdose of vitamin c supplements lead to irritation of the gastrointestinal tract especially as it is absorbed differently than Vitamin C from food sources. Some examples of this gastrointestinal irritation include:
These side effects of overdosing on vitamin c supplements usually go away after you stop the supplements or reduce the amount you are taking. If the side effects persist, please consult your healthcare provider.
Another key aspect of overdose of vitamin c side effects is the formation of kidney stones or the development of urinary problems. How does this happen? When there is excess Vitamin C, it is processed by the body to become a substance called ‘oxalate’. Oxalate and calcium can bind together and form calcium oxalate crystals which is often a key component of kidney stones.
In fact, the risk of excess Vitamin C supplementation contributing to these calcium oxalate kidney stones is further increased if you have a predisposition to forming kidney stones or you have pre-existing kidney problems. Additionally, if you are taking more than the recommended daily Vitamin C intake, this can lead to harmful increases of oxalate levels in your urine which can bring about urinary problems among the other excessive vitamin c side effects.
While vitamin supplements are usually low risk and typically not considered to be medication, they can still interact with other medications and supplements. These interactions can lead to side effects or increased/decreased effectiveness of other treatments. When taking high doses of Vitamin C, some key interactions include:
Now that we have explored the risks of too much Vitamin C, what signs should you look out for that might suggest you are getting too much? Some more common too much vitamin c side effects are gastrointestinal disturbances such as:
Please consult your healthcare provider for advice if you are taking Vitamin C supplements and experiencing these overdose vitamin c effects.
If you have noticed symptoms that you are taking too much Vitamin C, there are some things you can do to safely dial down your Vitamin C intake:
For adults aged 19-64, the NHS currently states that you need around 40mg of Vitamin C a day. When you are thinking about safe dosages, the recommended daily limit is 1000mg of Vitamin C a day. Above 1000mg of Vitamin C a day is too much and will increase your risk of side effects. If you are taking Vitamin C supplements as well as other Vitamin supplements, it is best to check that they do not also contain vitamin C. A common reason why people accidentally take too much vitamin C is because they are taking several different vitamin supplements not knowing that a few of them are actually combined with Vitamin C.
If you have been getting side effects after taking Vitamin C tablets and despite stopping, the side effects persist, it is advised that you consult a doctor. Additionally, if you have any past medical history (especially kidney stones), if you are taking any medication, or if you are pregnant/breastfeeding it is recommended that you consult a doctor before starting Vitamin C supplements so that they check it is safe for you and advise on dosage.
In summary, hopefully you have gained a better understanding of why Vitamin C is so important for our health. Sometimes it can be difficult to get enough in our diet so Vitamin C supplements can be a convenient way to ensure we maintain healthy levels of Vitamin C. However, it is equally important to make sure we do not overuse supplements as too much Vitamin C can lead to symptoms such as nausea, diarrhoea, and abdominal cramps. Additionally, for some people (e.g if you have kidney problems) it is best to err on the side of caution and consult a doctor before even starting Vitamin C supplements.