Is overdosing on Vitamin C harmful ?

Vitamin C As Supplement

Most Vitamin C that you take in the form of supplement are made of L-ascorbic acid or ascorbate. The strength that is available starts from as low as 250mg to 1000mg and it can come in many forms. From chewable, orange flavoured ones to effervescent tablets, you can easily buy vitamin C; off the shelves of any pharmacy and even retail outlet that sells supplements.

Supplement means in addition to the normal intake of food. Since Vit-C cannot be stored in the body for a long period of time, fresh source is required and usually a serving of fresh fruits every day is sufficient to prevent Vit-C deficiency related diseases.

Back in the sea-fairing days, where fresh fruits or vegetable are hard to come by, SCURVY was a common disease that hit most sailors. Breaking surf and traversing the seven seas may come at the cost of a nice set of teeth. Tooth loss amongst sailors were common because of gum attrition caused by the lack of Vit-C.

Since modern man has only the internet to surf, it is more likely than not that an average adult has sufficient Vit-C in the their bloodstream.. except for those who smoke like a chimney !

What is the recommended dose ?

Follow what is prescribed by proven medical science !

Use The Dietary Recommended Intake ( DRI) Chart..

*RDA values are superceded with the DRI m

Vitamin C / Ascorbic Acid:

DRI (RDA):MalesFemales

0 - 6 months40 mg AI *40 mgAI *

6 - 12 months50 mgAI *50 mg AI *

1 - 5 years20 mg20 mg

5 - 10 years25 mg25 mg

10 - 18 years45 - 75 mg45 - 65 mg

18 years +90 mg75 mg

pregnant / lactating+ 45 mg

smoking+ 35 mg+ 35 mg

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Source:US-RDA

What is a Safe Dose ?

Some small studies have suggested that a higher recovery rate from flu and cold is achieved when the subject takes Vit C at 500mg. Even at 500mg, one is consuming 8 times the DRI of Vit C. What we can really draw from Vit C studies are:-

1. NO EFFECT on cold / flu preventio
2. Inconclusive evidence on reducing the duration of cold/flu recovery
3. Smokers need more Vit C than non smokers
4. Bigger and proven clinical trials need to be conducted AND SINCE VIT C IS AN OPEN SOURCE AND NOT PATENTED; NO BUSINESS DRIVEN COMPANY would want to spend $ for research.

When Vit C Becomes TOXIC ....

Vit C is generally non toxic, however in high dose ( more than 2,000 mg or 2 gm daily) can cause gastrointestinal side effects such as stomach cramps, nausea, and diarrhea.

Kidney Stones may also develop as a result of overdosage. Vit C can DEPLETE the body of copper which is an essential mineral for cells. Vit C can increase the absorption of iron and people with iron overload disease should be wary of it.

Research Materials From:-

1. US-FDA website
2. Audera (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.

3. Picture taken from http://arizonaorangeco.wordpress.com/2009/10/21/