May 15, · “You can reach too high levels of vitamin C,” Patel says, saying for adults this means 2, mg a day (or 1, mg for kids). He explains that when you have too much, . Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.
While it is possible to go overboard when taking vitamins, it's really tough to have too much vitamin C. Unlike fat soluble vitaminswhich can store up in the body and cause side effects, vitamin C is water soluble.
Fi your body has what it needs, you simply pee out the extra. In order to get what you need, vitamin C-wise, you should have around 75 mg a daywhich is possible through your diet, but can be boosted with supplements. The tolerable upper limit of vitamin C for adults is 2, mg, Linares says, meaning this is the highest possible intake that is likely to pose no risk or adverse effects.
Anything more than happdns, and there is some evidence that it can cause nausea and diarrheashe says. It's also possible to consume over 2, mg a day if you aren't reading labels.
Add it all up, and it might leave you feeling a bit nauseated. Aside from digestive issues, some experts have pointed to a link between vitamin C and the formation of kidney stones.
One study found that high-dose vitamin C could double a man's riskwhile other studies have shown no connection between vitamin C and kidney stones in womenand others still have found no connection at all. Kelly Baya certified dietician nutritionist, certified nutrition specialist, doctor of chiropractic, and health coach, tells Bustle. Again, since you'll excrete any excess through your urine, it isn't guaranteed to be a problem.
It's important to note, Bay says, that the oxalates produced from vitamin C may actually be from the sucrose and other additives used in these supplements rather than the vitamin C itself contributing to oxalates. It won't hurt to ask your doctor about this, as well as other ways vitamin C supplementation might impact your muuch. For the most part, vitamin C is incredibly safe.
And the good news is, "most people consuming vitamin C from food sources, such as fruits and vegetables, will have an appropriate amount of vitamin C," Linares says. It is far more common to ig too much vitamin C from supplements — think vitamin C powders for drinks, multivitamins, etc. Other great food sourcesaccording to Bay, are kiwi, broccoli, Brussels sprouts, bananas, plums, apples, spinach, red peppers, and winter squash.
With ahat these options, you might not even want or need to take a vitamin C supplement. Thomas, L. Ferraro, P. American Journal of Kidney Diseases67 3— Krista Linares, RDNregistered dietitian nutritionist. Bri Bel, RDregistered dietitian. Kelly Baycertified how has the theory of evolution shaped world history nutritionist, certified nutrition specialist, doctor of chiropractic, and health coach.
By Carolyn Steber.
Keep reading to find out whether it’s possible to get too much vitamin C.
Nov 20, · "Too much vitamin C can cause tummy trouble," she says, and would likely put you off taking that much again. It's also possible to consume over 2, mg a day if you aren't reading labels. Oct 23, · Too much zinc can be harmful and may result in symptoms such as nausea, diarrhea, and headaches. Learn about the causes, symptoms, and treatment of zinc toxicity here. Jan 07, · Eva-Katalin/ Getty Images You won’t get too much vitamin C from eating foods, but you can take too many supplements. If you take more than 2,mg of vitamin C, it can lead to negative side effects like abdominal pain, nausea, and headaches.
Vishal Patel is the senior research and development manager at Nuun , a go-to hydration brand for athletes. Here, they explain everything you need to know about vitamin C intake. First things first: How exactly does the nutrient help keep you healthy?
Levy says. According to him, vitamin C plays a crucial role in fighting free radicals, metabolizing protein, synthesizing collagen which ultimate benefitting your skin and gut , and helping with iron absorption. And because the body does not make its own vitamin C or store it, you need to consume it regularly. He explains that when you have too much, two things can happen.
One is that you can experience cramping and gastrointestinal issues. Not fun, but not exactly the end of the world. The other is that it can interrupt your normal cell signaling , which is how your brain communicates with every part of your body, controlling everything from lifting a finger to going for a run.
Levy, however, somewhat disagrees. And if you do manage to down a couple gallons of OJ, Dr. Become an Insider. Enter Email Address. Facebook Pinterest Twitter Youtube Instagram. Related Stories. Tags: Vitamins and Supplements. Loading More Posts Featured Collection. Close Close.