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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
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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.

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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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