Vitamin C is an essential ingredient in many fruits and vegetables. Adequate intake of this vitamin is essential for maintaining a healthy immune system. It also plays an important role in wound healing, keeping your bones strong, and improving mental functioning.
Interestingly, some claim that vitamin C supplements offer more benefits than dietary vitamin C supplements. One of the most common reasons people take vitamin C supplements is the idea that they help prevent the common cold. However, many supplements have a very high vitamin content, which can cause unpleasant side effects in some cases.
Vitamin C dissolves in water and is not stored in your body
Vitamin C is a water-soluble vitamin, which means it is soluble in water. Unlike fat-soluble vitamins, water-soluble vitamins do not retain the body.
Instead, the vitamin C you eat is taken into your tissues with body fluids, and some of it is excreted in the urine. Since your body does not store vitamin C or produce it on its own, it is important to eat foods rich in vitamin C every day.
However, supplementation with high levels of vitamin C can lead to side effects, such as digestive stress and kidney stones. This is because if you overload your body with larger amounts than the normal amount of this vitamin, it will begin to accumulate, which can lead to symptoms of overeating.
It is important to note that most people don’t need to take vitamin C supplements, as you can easily get enough by eating fresh foods, especially fruits and vegetables.
Too much vitamin C can cause digestive symptoms
The most common side effect of a high vitamin C diet is digestive depression. Generally, these side effects do not come from eating foods that contain vitamin C, but rather from taking the vitamin in supplement form.
You may have digestive symptoms if you eat more than 2,000 mg at a time. Therefore, a maximum tolerable limit (TUL) of 2,000 mg per day has been established.
The most common symptoms of digested vitamin C are diarrhea and nausea. Overeating has also been reported to lead to acid reflux, although this is not supported by evidence.
If you experience digestive problems due to taking too much vitamin C, simply reduce your supplemental dose or avoid vitamin C supplements altogether.
Vitamin C can cause iron to become too high
Vitamin C is known to improve iron absorption. It can bind non-heme iron, which is found in plant foods. Non-heme iron is not absorbed by your body as well as heme iron, a type of iron found in animal products.
Vitamin C binds to non-heme iron, making it much easier for your body to absorb. This is an important function, especially for people who get most of their iron from plant-based foods. One study in adults found that iron absorption increased by 67% while taking 100 mg of vitamin C with food.
However, people with conditions that increase the risk of iron accumulation in the body, such as hemochromatosis, should be aware of vitamin C supplements.
Under these conditions, taking too much vitamin C can lead to iron deficiency, which can cause serious damage to your heart, liver, pancreas, thyroid, and central nervous system.
That said, overload of the metal is not very possible if you do not have a condition that increases the absorption of the metal. Also, the overloading of metal is most likely to occur when excess iron is used in the supplement form.
Taking supplements in high doses can lead to kidney saliva
Excess vitamin C is excreted in the body as oxalate, a by-product of the body’s waste products. Oxalate actually leaves the body through the urine. However, under certain conditions, oxalate can bind to minerals and form crystals that can lead to the formation of kidney stones.
Eating too much vitamin C has the potential to increase the amount of oxalate in your urine, thus increasing your risk of developing kidney stones. In one study, adults took 1,000-mg supplementation twice daily for six days, and the amount of oxalate they had increased by 20%.
A diet high in vitamin C is not only associated with high levels of oral oxalate but is also linked to the formation of kidney stones, especially if you are using more than 2,000 mg.
Reports of kidney failure in people who took more than 2,000 mg a day were also reported. However, this is very rare, especially in healthy people.
How much vitamin C is too much?
Since vitamin C is dissolved in water and your body releases its excessive amounts within a few hours after eating it, it is very difficult to overeat.
In fact, it is almost impossible for you to get too much vitamin C from your diet alone. In healthy people, any extra vitamin C consumed more than the recommended daily amount is excreted from the body. To put it bluntly, you will need to consume 29 oranges or 13 peppers before your meal reaches a more tolerable limit.
However, the risks of vitamin C overdose are high when people take supplements, and they may consume too much vitamin in some cases.
For example, those with conditions that increase the risk of iron deficiency or who are accustomed to kidney stones should be careful with their diet of vitamin C.
All the side effects of vitamin C, including digestive depression and kidney stones, seem to occur when people take it in mega doses larger than 2,000 mg.
If you choose to take a vitamin C supplement, it is best to choose not to include more than 100% of your daily needs. That’s 90 mg a day for men and 75 mg a day for women.
Side Effects of Vitamin C
When taken in the right doses, oral vitamin C supplements are generally considered safe.
Taking too much vitamin C can cause side effects, including:
- Nausea
- Vomiting
- Diarrhea
- Heartburn
- Stomach cramps or bloating
- Fatigue and sleepiness, or sometimes insomnia
- Headache
- Skin rash
For some people, oral supplements of vitamin C can cause kidney stones, especially if taken in high doses. Long-term use of oral vitamin C supplements over 2,000 milligrams a day increases the risk of serious side effects.
Vitamin C Rich Foods
Bell Peppers
Red bell peppers provide around 50% more vitamin C than green bell peppers.
Khumbu Plums
Kakadu powder is a natural Australian-cooked food that contains 100 times more vitamin C than oranges.
It has a well-known concentration of vitamin C, which contains up to 5,300 mg per 100 grams. Just one plum contains 481 mg of vitamin C, which is 530% DV.
It also contains a lot of potassium, vitamin E, and antioxidant lutein, which can benefit eye health.
Acerola Cherries
Just one cup (49 pieces) of acerola red cherries produces 822 mg of vitamin C or 913% of DV.
Animal studies using acerola extract have shown that they can have anti-cancer properties, help prevent UVB skin damage and reduce DNA damage caused by malnutrition.
Apart from these promising results, there are no human studies on the effects of acerola cherry use.
Rose Hips
Approximately rose hips provide 119 mg of vitamin C or 132% of DV.
Vitamin C is essential for collagen synthesis, which supports the integrity of the skin as you grow older.
Studies have shown that vitamin C reduces sun damage to the skin, reduces wrinkles, dryness, and discoloration, and improves its overall appearance. Vitamin C also helps with wound healing and inflammatory skin conditions such as dermatitis.
Chili Pepper
One green pepper contains 109 mg of vitamin C, or 121% DV. In comparison, one red pepper delivers 65 mg, or 72% DV.
Also, peppers are rich in capsaicin, a compound that targets its hot taste. Capsaicin can also reduce pain and inflammation.
There is also evidence that at least one tablespoon (10 grams) of red chili powder can help increase fat burning.
Guava
One guava contains 126 mg of vitamin C, or 140% DV. It is especially rich in the antioxidant lycopene.
A six-week study involving 45 healthy young people found that consuming 400 grams of peanut butter a day, or about 7 pieces of this fruit, significantly lowered blood pressure and total cholesterol levels.
Sweet Yellow Pepper
Just one-half cup (75 grams) of yellow pepper provides 137 mg of vitamin C, or 152% DV, which is twice as much as what is found in green peppers.
Eating enough vitamin C is important for the health of your eye and can help prevent the progression of cataract disease.
A study of more than 300 women found that those who received high levels of vitamin C had a 33% lower risk of cataracts, compared with those with very low diets.
Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C or 112% of DV.
The flavonoid antioxidants known as anthocyanins give them their rich, dark color.
Studies have shown that a diet rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and non-neurodegenerative diseases.
Thyme
One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% DV.
Even just spraying 1-2 tablespoons (3-6 grams) of fresh thyme in your diet adds 3.5-7 mg of vitamin C to your diet, which can strengthen your immune system and help you fight infections.
While thyme is a popular remedy for sore throats and respiratory conditions, it also contains high vitamin C, which helps to improve the body’s immune system, make the immune system, eliminate germs and germs, and clear infected cells.
Parsley
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which provides 11% of the recommended DV.
Along with other leafy vegetables, parsley is an important source of plant-based iron, not heme.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.
One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their diet. At the end of the study, their iron levels increased by 17%, hemoglobin by 8%, and ferritin, which is a metal-stored method, by 12%.
Spinach Mustard
One cup of chopped green spinach provides 195 mg of vitamin C or 217% of DV.
Although cooked heat lowers the content of vitamin C in the diet, one cup of cooked mustard still provides 117 mg of vitamin C, or 130% DV.
Kale
Kale chopped vegetables. One cup of chopped raw kale provides 80 mg of vitamin C or 89% of DV. It also provides plenty of vitamin K as well as carotenoids lutein and zeaxanthin.
One cup of kale cooked gives 53 mg or 59% DV of vitamin C.
While cooking these vegetables reduced their C-vitamin content, one study found that boiling, frying, or smoked vegetables helped release more antioxidants. These powerful antioxidants can help reduce chronic inflammatory diseases.
Kiwis
One central kiwi packs 71 mg of vitamin C, or 79% DV.
Studies have shown that kiwifruit rich in vitamin C can help reduce oxidative stress, lower cholesterol, and improve the immune system.
A study of 30 healthy people aged 20-51 found that eating 2-3 kiwis daily for 28 days reduced platelet aggregation by 18% and reduced triglycerides by 15%. This can reduce the risk of blood clots and strokes.
Another study of 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white cell activity by 20%. Blood levels of vitamin C are normal after one week, increasing by 304%.
Broccoli
Broccoli vegetables nailed. One cup of half-cooked broccoli provides 51 mg of vitamin C or 57% of DV.
Numerous observational studies have shown a possible association between eating high-protein vegetables rich in cruciferous vitamins and reducing oxidative stress, improved immunity, and reduced risk of cancer and heart disease.
One randomized study provided 27 young men who smoked heavily with 250-gram-fed hot broccoli containing 146 mg of vitamin C daily. After ten days, their levels of protein marker C-activated protein have dropped by 48%.
Brussels
One-half cup of Brussels sprouts gives 49 mg or 54% DV for vitamin C.
Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium.
Both vitamins C and K are important for your bone health. In particular, vitamin C contributes to the formation of collagen, which is part of the fibers in your bones.
A major review in 2018 found that a high vitamin C diet was associated with a reduced risk of 26% of hip fractures and a 33% reduced risk of osteoporosis.
Lemons
Lemons were given to sailors during the 1700s to prevent a deadly disease. One complete lemon, including its peel, provides 83 mg of vitamin C, or 92% of DV.
Vitamin C lemon juice acts as an antioxidant. When fruits and vegetables are cut down, the enzyme polyphenol oxidase is released into oxygen. This causes oxidation and turns the food brown. Applying lemon juice to exposed areas acts as a barrier, preventing the brightening process.
Lychees
One lychee provides about 7 mg of vitamin C, or 7.5% DV, while one cup provides 151%.
Lychees also contain omega-3 and omega-6 fatty acids, which help your brain, heart, and blood vessels.
Special studies on lychees are not available. However, this fruit provides a lot of vitamin C, which is known for its role in collagen binding and vascular health.
A study of 196,000 people found that those with the highest vitamin C risk had a reduced risk of stroke by 42%. The extra supply of fruit or vegetables reduces the risk by an additional 17%.
Persimmons
Persimmon is an orange-colored fruit. There are many different types.
Although Japanese persimmon is very popular, American persimmon (Diospyros virginiana) contains about nine times as much vitamin C.
One American persimmon contains 16.5 mg of vitamin C, or 18% DV.
Papaya
One cup (145 grams) of papaya provides 87 mg of vitamin C or 97% of DV.
Vitamin C also aids memory and has powerful anti-inflammatory effects on your brain.
In one study, 20 people with Alzheimer’s disease were diagnosed with papaya which had been released for six months. The results showed inflammation and a 40% decrease in oxidative stress.
Strawberry
One-half cup of strawberry (152 grams) provides 89 mg of vitamin C or 99% of DV.
Strawberries contain various powerful compounds of vitamin C, manganese, flavonoids, folate, and other useful antioxidants.
Studies have shown that because of their high antioxidant content, strawberries can help prevent cancer, cardiovascular disease, dementia, and diabetes.
One study of 27 people with metabolic syndrome found that eating dried strawberries daily – equivalent to 3 new cups – reduced the risk factors for heart disease.
Oranges
One medium orange provides 70 mg of vitamin C, which is 78% of DV.
Widely eaten, oranges form an important part of a diet rich in vitamin C.
Some citrus fruits can help you and meet your needs for vitamin C. For example, half a grape contains 44 mg or 73% DV, mandarin 24 mg or 39% DV, and one lemon juice 13 mg or 22 % of DV.
FAQ
Are there side effects to taking vitamin C supplements?
In some people, vitamin C might cause nausea, vomiting, heartburn, stomach cramps, headache, and other side effects. The chance of getting these side effects increases the more vitamin C you take. Amounts higher than 2000 mg daily are possibly unsafe and may cause a lot of side effects.
Can too much vitamin C be harmful?
For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause: Diarrhea. Nausea.
Why is vitamin C bad for you?
However, supplementing with high amounts of vitamin C can lead to adverse effects, such as digestive distress and kidney stones. That's because if you overload your body with larger-than-normal doses of this vitamin, it will start to accumulate, potentially leading to overdose symptoms.
What is the side effect of Vitamin C 1000mg?
Diarrhea, nausea, vomiting, abdominal cramps/pain, or heartburn may occur. If any of these effects persist or worsen, tell your doctor or pharmacist promptly.
Is it safe to take 500mg of vitamin C daily?
The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe.
Is vitamin C bad for your kidneys?
There is also some concern about vitamin C. Although some people may need to take a low dose of vitamin C, large doses may cause a buildup of oxalate in people with kidney disease. Oxalate may stay in the bones and soft tissue, which can cause pain and other issues over time.
Can Too Much Vitamin C cause inflammation?
If you have a bruise, a muscle sprain, an inflammatory disease, or if you take iron supplements, exceeding 100 mg per day of vitamin C may be damaging to your body, according to a study by University of Florida researchers.
Is vitamin C bad for your heart?
Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
Does vitamin C affect sleep?
Many individuals are acquainted with how vitamin C benefits their immunity. What many do not know is that vitamin C plays a significant role in boosting sleep health. Studies have shown that individuals with greater concentrations of vitamin C have better sleep than those with reduced concentrations.
Does vitamin C raise blood pressure?
According to scientists from Johns Hopkins University School of Medicine, high doses of vitamin C — an average of 500 mg per day — may produce small reductions in blood pressure. Vitamin C may act as a diuretic, removing excess fluid from your body. This may help lower the pressure within your blood vessels.
