Being a water-soluble nutrient, vitamin C cannot be produced or stored in the body. So, you have to consume vitamin C from your diet or supplements to get its remarkable health benefits. A vitamin C-rich diet like fresh fruits and vegetables are the greatest and most healthy sources of vitamin C. However, the question is, “Are vitamin C supplements safe for your helath?”
Vitamin C supplements can be beneficial for your skin and body under the prescribed daily limit. Though its excess consumption is not harmful, it may pose mild health issues like nausea, stomach cramps, fatigue, and headaches.
Let’s have a look at the benefits, risks, and potential side effects of vitamin C supplements.
What is Recommended Dietary Allowance?
An optimum level of daily intake of essential nutrients recommended by the Food and Nutrition Board of the US National Research Council is specifically termed Recommended Dietary Allowance (RDA).
The level of the recommended dietary allowance varies from person to person depending on age, gender, and generalized health conditions.
According to The National Institute of Health (NIH), recommended daily allowance (RDA) for vitamin C in different cases are:
- RDA for teen boys (14-18 years) is 75mg/day, while for an adult male (above 19 years) is 90mg/day.
- RDA for teen girls (14-18 years) is 65mg/day, while adult females (above 19 years) is 75mg/day.
- RDA for pregnant women is 85mg/day and for lactating mothers is 120mg/day.
Furthermore, NIH recommends smokers to increase their vitamin C intake by up to 35mg/day than nonsmokers. But keep in mind that taking vitamin C in the form of supplements is not essential for every individual rather, eating fresh and healthy foods may fulfill the body’s demands. People who are suffering from vitamin C deficiency should start taking supplements as in this case, food alone can’t meet the body’s needs for vitamin C.
Health Benefits of Vitamin C Supplements
Supplements intake containing vitamin C are essential to meet the demands of a healthy body. The most vital roles of vitamin C supplements taken under recommended levels are listed below:
- Help to prevent cardiovascular diseases
- Boost the immunity
- Strengthen bones and muscles
- Delay the signs of premature aging
- Rejuvenates skin
- Help prevent iron deficiency
What Value of Vitamin C Intake is Considered High?
According to The Food and Nutrition Board, the tolerable intake limit of vitamin C supplements is 2000mg/day. Taking vitamin C above this range is considered high; thus, it can pose serious health problems such as disturbance in the digestive system, cardiovascular issues, formation of kidney stones, etc. So, it’s necessary to consult your doctor before taking supplements to prevent associated health risks.
Harmful Effects of Vitamin C Overdosage
Your body excretes extra vitamin C (consumed above the RDA level) within a few hours after consumption. Excessive intake of vitamin C supplements may cause mild to severe health problems.
The most noticeable problems may include:
- Disturbance in Digestive System
- Excessive Iron Production
- Blockage in arteries
- Kidney Stones
Supplements can’t be as safe as a healthy diet. You must be extremely cautious in selecting vitamin C supplements. Consult your doctor, who might suggest safe, high-quality, and certified supplements depending on your age and general health condition.
You may also condsider taking Diamond Glow, which is a certifited supplement containing vitamin C, B, E, and D and other natural ingredients to improve your skin and overall health.