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How Much Vitamin C Is Too Much? Key Facts About Vitamin C Intake

How Much Vitamin C Is Too Much? Key Facts About Vitamin C Intake

Vitamin C, less commonly known as L-ascorbic acid, is a natural and essential nutrient found in numerous fruits and vegetables. It is responsible for the synthesis of particular neurotransmitters, collagen, and L-carnitine, and it also helps mediate metabolism of proteins.

Neurotransmitters are chemical messengers that orchestrate the execution of vital functions such as motor behavior, memory, learning, mood and sleep to name a few. Collagen is a structural protein and one of the primary components of connective tissues and L-carnitine is an amino acid derivative  that plays a role in fat metabolism.

Moreover, within the body vitamin C operates as a key antioxidant which is able to govern the generation of additional antioxidants such as vitamin E, and can further help absorption of other nutrients, mainly iron. [1] Since humans are incapable of endogenously manufacturing this water-soluble vitamin, acquiring it through diet is necessary for certain imperative biological functions to occur.

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Can I take too much vitamin C?

While the importance of vitamin C intake may be fairly well-known, is there a limit to how much of this essential vitamin your body can handle?

Research says yes, and here’s why: as previously mentioned, vitamin C is water-soluble meaning it dissolves in water, and therefore is not stored in the body. [2] Rather, it is eliminated once excess amounts are reached, creating a false sense of comfort for ingesting too much vitamin C.

However, a recent study demonstrated the dangers of overdoing this nutrient. A team of British scientists conducted a study in which participants were administered more than 6 times the recommended daily dose for 6 weeks. They found that in such high doses vitamin C damaged DNA by converting iron stores into harmful ferrous iron which damages internal organs. [3]

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Beyond this, numerous studies dating back to the 70s have indicated a correlation between excessive vitamin C and damage of genetic material. Further, the department of Food Science and Human Nutrition at Michigan State University has highlighted the potentiality of excess nutrient intake to result in toxicity. [4]

What does too much vitamin C look like?

Now that it has been established it’s possible and harmful to ingest too much vitamin C, how do you know if you are exceeding appropriate doses?

The main indicator is gastrointestinal distress: nausea, indigestion, fatigue, diarrhea, vomiting and upset stomach are a few examples of possible symptoms. [5] It also can manifest as hemochromatosis, hormone imbalances, kidney stones, and poor athletic performance. Hemochromatosis can be toxic and in severe cases result in organ failure, since it is the excessive production of iron in the body.

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Hormone disruption can interfere with the first stages of pregnancy increasing the probability of birth defects since vitamin C can inhibit release of certain sex hormones. Kidney stones are mineral deposits that form within the kidneys resulting in severe pain. In the process of vitamin C metabolism, some are converted into oxalate which promotes the development of kidney stones.

Furthermore, too much vitamin C has been shown to reduce endurance in athletes through inhibition of the body’s cellular alterations while exercising.

How much should I take?

So vitamin C is a critical nutrient but when taken in excess causes extreme discomfort and harmful symptoms, how much are you supposed to ingest? The Food and Nutrition Board generated a recommended intake chart based on age and gender. [6]

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Ultimately, the daily intake should be between 65 and 90 mg and harmful effects begin to appear with continued intake exceeding 500mg over long periods of time, and 2000mg for a single day.

How can I get vitamin C?

The best sources of vitamin C is through digestion of natural fruits and vegetables. Some primary examples and amount of vitamin C in 100g portion: [7]

  1. Strawberries: 58.8mg (98% of the daily value)
  2. Oranges: 53.2mg (89% of the daily value)
  3. Peppers: 183.5mg (306% of the daily value)
  4. Broccoli: 89.2mg (149% of the daily value)
  5. Papaya: 60.9mg (102% of the daily value)
  6. Lemon: 100mg (166% of the daily value)
  7. Kale: 120mg (200% of the daily value)
  8. Brussel sprouts: 85mg (142% of the daily value)
  9. Kiwi: 92.7mg (155% of the daily value)
  10. Peas: 60mg (100% of the daily value)

If cannot be consumed naturally, supplementation is available to meet the recommended daily dose.

Featured photo credit: servingjoy.com via servingjoy.com

Reference

[1] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[2] http://www.consumerlab.com/answers/Is+it+possible+to+take+too+much+vitamin+C%3F/too_much_vitamin_c/
[3] http://www.nytimes.com/1998/04/09/us/taking-too-much-vitamin-c-can-be-dangerous-study-finds.html
[4] http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fat-water-nutrient
[5] http://www.livestrong.com/article/499159-disadvantages-of-vitamin-c/
[6] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[7] http://www.health.com/health/gallery/0,,20745689,00.html

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Lindsay Benster

Student pursuing a degree in Behavioral Neuroscience at the University of San Diego

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

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