Is it Safe to Take a 1000 Milligram Vitamin C Supplement

Bumisuka.com – Is it Safe to Take a 1,000 Milligram Vitamin C Supplement. Vitamins are one of the nutrients the body needs. There are various types of vitamins that help the body carry out its functions properly, including vitamin C. Usually, vitamin needs can be met through fruits and vegetables.

Apart from eating patterns, some people use supplements to meet their daily vitamin needs. There are various supplements containing vitamins, either in single form or in combination with other vitamins. These various vitamin supplements also offer varying doses. Is it safe to take a 1,000 milligram (mg) vitamin C supplement?

1. The role of vitamin C

Vitamin C, also known as ascorbic acid, is a vitamin needed by the body. Vitamin C acts as an antioxidant that helps protect body cells from damage caused by free radicals.

Besides being able to ward off free radicals, vitamin C also functions to make collagen. Vitamin C can also help the absorption of plant-derived iron and help the immune system fight disease.

2. Daily vitamin C needs

Daily vitamin C needs vary for each person, depending on age, gender, and other factors. According to the National Institutes of Health (NIH) Office of Dietary Supplements (ODS), the average daily requirement of vitamin C for adults is 90 mg for men, while for women it is 75 mg.

Conditions of pregnancy and breastfeeding can also affect daily vitamin C needs. In addition, smokers also need more vitamin C than non-smokers.

3. Source of vitamin C

Vitamin C is easily found in various fruits and vegetables. The fruit most often referred to as a source of vitamin C is oranges. In fact, besides oranges, vitamin C can also be obtained from broccoli, potatoes, tomatoes, and many more.

One serving of foods containing vitamin C is likely to meet daily vitamin C needs. If your consumption of fruits and vegetables is sufficient, maybe you don’t need additional vitamin C supplements.

4. Is it safe to take a 1,000 mg vitamin C supplement?

Quoting WebMD’s explanation, there is strong evidence that taking 500 mg of vitamin C is safe. Some forms of vitamin C can irritate the stomach, so a non-acidic form of vitamin C can be chosen.

According to the National Institutes of Health (NIH) Office of Dietary Supplements (ODS), the highest safe limit or upper limit for daily vitamin C consumption in adults is 2,000 mg per day. This amount includes all sources of vitamin C consumed, for example vitamin C from food, drinks, or from supplements. Consuming too much vitamin C can cause unwanted effects, including diarrhea, nausea, and others.

5. Does taking large doses of supplement C, the benefits are also greater?

Busy activities make some people prefer to take health supplements because they are considered practical. Today, many manufacturers offer supplements that contain high doses of vitamin C. Some people believe that the higher the dose, the benefits provided are greater than the amount obtained from daily food.

In fact, high doses of vitamin C provide no added benefit. This is because the body does not absorb all of the vitamin C that comes from supplements.

For example, when you take a vitamin C supplement of 30 to 180 mg per day, your body only absorbs about 70 to 90 percent of the vitamin. If you take more than 1,000 mg of vitamin C supplements a day, your body will only absorb less than 50 percent of that dose, while the rest will be excreted in the urine.

6. Why is excess vitamin C excreted in urine?

Medical News Today states that the body cannot produce vitamin C. Therefore, this vitamin must be met through food. If you are at risk of experiencing a vitamin C deficiency, taking supplements can be an alternative.

Vitamin C belongs to the group of water-soluble vitamins. Unlike the group of fat-soluble vitamins that can be stored in the body, vitamin C is water soluble so it is not stored in the body. When vitamin C exceeds the amount needed, it will be excreted with urine. Therefore, the need for vitamin C must be met every day, as explained by WebMD.

Supplements of 1,000 mg of vitamin C per day are safe for adults because they are within the allowed safe limits. When the amount of vitamin C exceeds what is needed, it will be excreted with urine. However, taking high doses of vitamin C beyond the recommended dose can cause adverse side effects.