Maintaining endurance is an important thing to always do, especially during the COVID-19 pandemic as it is today. One way that can be done to keep the body’s immune system strong is to take the right vitamin C supplements. Know Too Much Vitamin C Symptoms: For Digestion and Stomach.
What is vitamin C?
Vitamin C (ascorbic acid) is a useful vitamin for bones and connective tissues, muscles, and blood vessels. This vitamin also helps the body to absorb the iron necessary for the production of red blood cells.
This vitamin can also be used to treat and prevent deficiencies or deficiencies of vitamin C. Besides, vitamin C also plays an important role in maintaining your immune system.
You can meet your daily vitamin C needs naturally from foods, such as citrus fruits, tomatoes, potatoes, and leafy vegetables.
You need to know How Much Vitamin C is Recommended: What Are The Side Effects If Overdose! know if it can be harmful or not.
What are the foods that are the source of vitamin C?
In addition to taking sup plements, you can also obtain this vitamin from food. Here’s a Listing of foods Full of vitamin C:
One medium-sized citrus fruit contains about 70 mg of this vitamin. In other words, every 100 grams of citrus fruit contains 53 mg of this vitamin.
Levels of this vitamin will increase as the peppers mature. About 75 grams of paprika contain 137 mg of ascorbic acid.
Kiwifruit is also one of the fruits containing vitamin C. No different from oranges, one medium-sized kiwi fruit also contains about 70 mg of vitamin C.
Kiwi also contains fiber, flavonoids, as well as carotenoids. Flavonoids and carotenoids are good antioxidants to protect your body’s cells.
Strawberries also have a considerable amount of vitamin content. About 85 mg of vitamin C is contained in a cup of strawberries.
Besides, strawberries are included in fruits that are low in calories and high in fiber, also enriched with a wide variety of antioxidants.
Broccoli is included in vegetables containing vitamin C. You can get 50 grams of ascorbic acid by consuming 64 grams of broccoli.
These freshly flavored vegetables also contain as much as 20 mg of vitamin C, especially if you eat them raw. Its content will be reduced when cooked.
As it turns out, you can also get ascorbic acid from potatoes. 1 medium-sized potato Includes 20 Milligrams of vitamin C. Potatoes are also tubers rich in fiber and potassium.
Not only from food, but you can also meet your daily vitamin C needs by taking vitamin C supplements.
What is the dosage of taking vitamin C?
In addition to vegetables and fruits, vitamin C supplements are often a practical option for most people, especially those living in urban areas to meet the needs of the body. Not infrequently the supplement is sold at high doses, which is up to 1000 mg. But is it true that the human body needs that much? Unfortunately not.
On average, in a healthy condition, adults-only need about 90 mg of vitamin C per day (equivalent to 2 oranges). Although everyone’s vitamin C needs are different (depending on gender and age), it doesn’t require that much dose.
It is also worth taking into account the vitamin C that the body absorbs with which it is consumed. About 70-90 percent of the vitamin will be absorbed from 30-180 mg that enters the body.
However, doses above 1000 mg/day will only be absorbed by 50 percent, the rest is discharged through urine. Here’s a list of doses of vitamin C needs per day based on guidelines made by The Institute of Medicine of the United States
- Children aged 1 – 3 years: 15 mg
- Children 4 – 8 years old: 25 mg
- Adolescents 9 – 13 years: 45 mg
- Adolescents 14 – 18 years old: 65 – 75 mg
- Adult female 19+ : 75 mg
- Adult male 19: 90 mg
- Pregnant women 19+: 85 mg
- Nursing mothers 19+: 120 mg
When is your best time to eat vitamin C?
Vitamin C supplements can be consumed before and after meals. Vitamin C, also known as ascorbate acid, is a water-soluble vitamin. Therefore, you do not need to eat it with food. Thus, the best time to take vitamin C is in the morning, about 30 minutes before meals.
How to Choose the Right Vitamin C Supplement
If you want to use vitamin C supplements to maintain endurance, you should not just choose a supplement. Here’s how to choose the right vitamin C supplement:
Comfortable in the stomach
Choose vitamin C supplements that do not contain acid or are non-acidic so that it feels more comfortable in the stomach. Moreover, for all those who have stomach acid disorder.
Safe for kidneys
In addition to being comfortable in the stomach, you are also advised to choose supplements that are low in oxalate levels. If oxalate levels in the body are high, these substances can form crystals or stones in the kidneys.
Durable in the body
To fulfill your vitamin C intake for a longer time, choose a vitamin C supplement that can last a long time in the body.
Some vitamin C supplements are especially formulated to survive longer in the bloodstream up to 24 hours. That way, you can simply take the vitamin C supplement once a day.
Pay attention to additional ingredients
Before deciding to take vitamin C supplements, you are advised to first check the additional ingredients contained in the supplement.
For example, if you are reducing sugar consumption, you could choose a supplement that does not contain sugar. Besides, choose vitamin C supplements that are safe to consume, especially if you want to use them in the long run.
Too Much Vitamin C Symptoms: For Digestion and Stomach
Too much intake of vitamin C supplements will only burden the body, as a result of which doses begin to accumulate and potentially cause overdose symptoms.
It is important to remember that most people do not need to take vitamin C supplements because vitamin C intake can be easily obtained through the consumption of fruits and vegetables.
Although the health impact of too much vitamin C intake is rare, intake of vitamin C supplements (in addition to those suggested by doctors) in the long run can increase negative effects.
Health risks that may arise from consuming too much vitamin C include:
Too Much Vitamin C Symptoms: For Digestion and Stomach
A common side effect of too high intake of vitamin C is indigestion.
Typically, these side effects will not occur from foods containing vitamin C. However, if taking vitamin C in supplement form, these side effects are common.
After taking high doses of vitamin C, you will most likely experience symptoms of indigestion.
This is if you consume more than 2,000 milligrams at a time. Because the limit that can be tolerated by the body is only 2,000 milligrams per day.
Common symptoms of indigestion due to excessive vitamin C intake are diarrhea and nausea. Excessive intake can also cause acid reflux.
If you experience digestive problems due to taking too much vitamin C, simply reduce the dosage of the supplement or avoid vitamin C supplements at once.
Seek immediate medical help if you experience any of the following signs of an allergic Response:
- difficulty breathing
- Swelling of the area on the face, lips, tongue, or throat
Discontinue use of vitamin C and contact your doctor, if you experience:
- Joint pain, feeling weak or tired, weight loss, and abdominal pain
- Chills, fever, increased desire to urinate, difficulty or pain during urination
- Severe pain on the sides or lower back, there is blood in your urine
Common side effects may include:
- Heartburn, abdominal pain
- Nausea, diarrhea, stomach cramps
Not everyone experiences the following side effects. There may be some side effects not mentioned above.
If you happen to have questions about specific side effects, ask your healthcare provider or pharmacist.
What medications can interfere with the work of vitamin C
Drug interactions may change the operation of your medication or raise the danger of serious unwanted effects. Not all potential drug interactions are recorded within this document.
Keep a list of all the products you use (including prescription/nonreceipt medicines and herbal products) and consult a doctor or pharmacist.
Do not start, discontinue, or replace any dosage of the drug without the doctor’s approval.
Here are some medications that may be able to interact with vitamin C:
- chemotherapy drugs
- estrogen hormone drugs
- protease inhibitors
- statins and niacin
Certain foods and beverages can interfere with the work of ascorbic acid
Certain medications should not be used at the time of eating certain foods as drug interactions with food may occur.
Smoking tobacco or consuming alcohol with certain medications can also cause interactions to occur.
Speak about your medication use with alcohol, food, or tobacco with your physician.
What health conditions can interfere with the performance of vitamin C
Other health conditions you have can affect the performance of this vitamin. Always notify your Physician if you have other health Issues, Particularly:
- Blood problems – High doses of vitamin C may cause certain blood problems
- Diabetes Mellitus type 2 – Very high doses of vitamin C may interfere with urine sugar tests
- Glucose-6-phosphate dehydrogenase (G6PD) deficiency — High Levels of Vitamin C may cause hemolytic anemia
- Kidney stones or have a history of kidney stone disease – High doses of vitamin C may increase the risk of kidney stones in the urinary tract