Vitamin C for immunity: How much is too much and side effects of taking too much ascorbic acid

Since the beginning of the pandemic, it has been recommended to add more Vitamin C rich foods to the diet to boost the immune health. According to a study, this water-soluble vitamin can help to cut down the risk of contagion and even fight viral infection. But loading on this nutrient can also lead to some unwanted side effects. To reap maximum benefits, everything including healthy and nutritious food should be consumed in moderation. Here is how much vitamin C you need to consume in a day.

According to Mayo Clinic, men above 19 years should take 90 mg of Vitamin C daily and for women is 75 mg daily. During pregnancy and breastfeeding the need for this water-soluble nutrient increases. Women need to take 85 mg and 120 mg of Vitamin C respectively during this special time. Smokers also need more nutrients as smoking can deplete vitamin C levels in the body. 35 mg of this vitamin is sufficient for a smoker. Our body's capacity to absorb Vitamin C decreases by 50 per cent when you take more than 1000 mg of this vitamin in a day. Prolonged excessive intake of this vitamin can lead to several side effects.

The water-soluble vitamin plays numerous roles in protecting us from infection and speedy recovery from wounds. Vitamin C rich foods contain powerful antioxidants that can fight disease-causing harmful free radicals. It can also help to support the immune system and repair tissue in the body. Taking a sufficient amount of the C vitamin daily can also heal wounds and maintain healthy bones. Moreover, this vitamin is also involved in metabolic reactions in the body and is needed to make fibrous protein in connective tissue.

You get more vitamin C when you take fruits or vegetables in the raw form. When you cook them for a long time, heat and light can break down the vitamin. Besides, adding vitamin C rich food to a curry-based dish also dilutes the nutrient. It seeps into the liquid and when the liquid is not consumed you may not get the vitamin. Try to eat more raw vitamin C rich foods and avoid overcooking them.

Excess intake of vitamin C is usually removed from the body through urine, but prolonged intake of vitamin C can harm you in numerous ways. Some common side effects to taking too much of this vitamin are: :

Diarrhoea

Nausea

Vomiting

Heartburn

Abdominal cramps

Headache

Insomnia

Do not take supplements unless you are prescribed. Most people can get enough Vitamin C from the diet itself.