The vitamin C is known as a powerful antioxidant which can neutralize free radicals harmful. But above all, it is ientified for contributing to the proper functioning of the immune system with an important role for protect the body from infection either by viruses, bacteria and other foreign bodies.
It is a necessary vitamin to produce collagen, essential protein for cicatrization wounds, and that is intertwined in the different systems of the body. It also helps produce various hormones and chemical messengers that are used in the brain and nerves.
The relevance of vitamin C is so great that we must seek the recommended daily consumption.
How much vitamin C do you need per day?
Adults 19 years or older: men, 90 mg and women, 75 mg.
Children from 9 to 13 years 45mg; ages 4-8, 25 mg; 1 to 3 years of age, 15 mg; Babies up to 6 months of age, 40 mg and from 7 to 12 months of age, 50 mg.
Pregnant and in lactation period, the amount increases to 85 mg and 120 mg per day, respectively.
Smokers should add 35 mg more because smoking tends to reduce the levels of vitamin C in the body. According to National Institutes of Health.
To give us an idea of those grams of vitamin C in food, a medium orange gives you 70 mg, while One-half cup of chopped raw red bell pepper has 95 mg.
How much is the maximum tolerable?
When you consume vitamin C through the food you will hardly have an overdose with negative effects. If you do it by supplements, the tolerable maximum level of vitamin C that probably does not cause harmful effects to health is 2000 mg a day.
The intestines have a limited ability to absorb vitamin C. Absorption of vitamin C decreases to less than 50% when they are taken amounts greater than 1000 mg, explain it Harvard School of Public Health (HSPH).
It is sometimes administered in the form of injection into a vein (intravenous) so that larger amounts can go directly into the bloodstream. This is usually done under medical supervision.
What happens if you have an overdose?
The mega doses of vitamin C are generally non-toxic in healthy adults. Once the body’s tissues are saturated with vitamin C, absorption decreases and any excess comes out in the urine, according to HSPH.
However, it is possible that in intakes greater than 3000 mg per day, the following is presented:
- Diarrhea, nausea, and stomach cramps.
- Increased formation of kidney stones in people with existing kidney disease or a history of stones.
- Increased levels of uric acid (a risk factor for gout).
- Increased absorption and iron overload in people with hemochromatosis, a hereditary disease that causes excess iron in the blood.
What should you consider when taking vitamin C supplements?
Dietary supplements of vitamin C may interact with cancer treatments, like chemotherapy and radiation therapy.
Vitamin C combined with other antioxidants (such as vitamin E, selenium, and beta-carotene) may reduce the heart-protective effects of statin medications and a niacin, publish the Office of Dietary Supplements.
Ingest large amounts of vitamin C above recommended I would have no additional benefit for health in people who are healthy and well nourished.