Balancing Vitamin C Intake: The Health Benefits and Risks of Overconsumption

Balancing Vitamin C Intake : Even with good nutrition, you need the appropriate mix to be healthy. A considerable portion of the American population lacks potassium, calcium, and vitamin E, whereas magnesium and vitamin A are rarer. A comprehensive investigation found that half the nation lacks vitamin C.

Even while too much vitamin C is healthier than not enough, you should still watch your daily intake. Alexandra Volo, DO, a family medicine doctor at NYU Langone Medical Associates in West Palm Beach, warned that too much of anything is harmful. Despite its benefits, vitamin C should be used moderately.

Know all the health benefits of vitamin C before discussing why you shouldn’t take too much. Volo said vitamin C has long been healthy for the body. It boosts immunity, mental clarity, heart, skin, and eye health. This vitamin, ascorbic acid, feeds muscles, blood vessels, ligaments, and bones. General care expert Jesse Bracamonte, MD, DO, of the Mayo Clinic in Arizona, claims its antioxidant capabilities protect cells and speed wound healing.

Balancing Vitamin C Intake
Read More : Vitol Bribery Case Charges :Allegations of Global Corruption Operation

With all these benefits, vitamin C intake is crucial. The Harvard School of Public Health recommends 90 milligrams daily for men and 75 for women 19 and older. Pregnant ladies need 85 mg, lactating women 120 mg. Users should take 35 mg of vitamin C daily because smoking depletes it. Volo recommends 2,000 mg of vitamin C each day, but stronger evidence suggests 500 milligrams is safe.

Vitamin C must be eaten in a balanced diet because the body can’t make it. Find it in citrus, berries, peppers, parsley, tomatoes, cabbage, kale, and spinach. Broccoli and Brussels sprouts are good sources. A cup of broccoli offers 80 milligrams of vitamin C, whereas Brussels sprouts have 75. Although complete foods are optimal, some people may need vitamins. Volo recommends oral vitamin C supplementation for those with stomach issues, cancer, or a low-nutrient diet.

However, those who try to acquire more from vitamin C tablets than recommended may fail. After consuming the recommended vitamin C dose, Tufts University Cardiovascular Nutrition Team head Alice Lichtenstein, DSc, says more is unlikely to benefit. Vitamin C is water-soluble. Therefore, this is especially true. This means the body can only keep so much. Therefore, the excess is excreted in the urine. Vitamin C poisoning is rare because of this. However, Bracamonte advised that a vitamin C overdose might cause nausea, vomiting, heartburn, headaches, and diarrhea.

Some groups may be more vulnerable to overnutrition. Lichtenstein warns that too much vitamin C may cause false-negative urine glucose tests in people with diabetes. Given these factors, Bracamonte advises following the Recommended Dietary Allowances (RDAs) for all vitamins and avoiding overdosing on any one vitamin.

Balance is extremely vital for health. Utilize vitamins’ benefits without overdoing them.