OverviewVitamin C is an important and essential nutrient that is required for a variety of bodily functions and it is considered to be a powerful antioxidant. It is a water soluble vitamin, which means that an excessive intake will not be stored in your body; it will be eliminated through your sweat and urine, and it is therefore generally considered to be nontoxic. However, high doses of supplemental vitamin C may cause undesirable side effects, and preliminary research suggests that it may even be dangerous to individuals who suffer from kidney stones.
A List of Common BenefitsAccording to Elson Haas, M.D., in his book "Staying Healthy with Nutrition," there are numerous benefits that can be obtained by supplementing with vitamin C. The vitamin is perhaps most well known for its immune-system boosting properties and its ability to both fight off, and increase the healing time of viruses such as the common cold, says Haas. It may also help to both prevent and treat bacterial and fungal infections as well as inflammatory disorders of all kinds, says Haas. The Faculty of Harvard Medical School says that vitamin C also helps to promote the absorption of iron, which is necessary for the production of healthy red and white blood cells and the prevention of iron deficiency anemia.
Vitamin C and AgingVitamin C may also provide anti-aging benefits, and Harvard says that it can increase the production of collagen, which is an important substance that is required for healthy skin. Through its collagen stimulating properties, it may also promote wound healing and the formation of healthy blood vessels, as well as the reduction of wrinkles, says Harvard.
Vitamin C Side EffectsAccording to Dr. Haas an intake of more than 10 g a day is rarely dangerous, but it may cause some unpleasant side effects. It should be noted that doses this high are nearly impossible to get from food alone because most vitamin C rich foods only provide between 15 mg and 130 mg per serving, says Harvard. Diarrhea is the most common side effect of an over consumption of vitamin C and Haas says it is the first sign that your body tissues have been fully saturated by vitamin C. Some other common side effects are nausea, indigestion, sensitive skin, and a burning sensation when you urinate. Adam Campbell says in Men's Health Magazine that high doses exceeding 1,000 mg a day may also reduce your muscles' ability to repair themselves after a working out. To avoid these unwanted side effects, Campbell recommends consuming no more than 500 mg of vitamin C daily.
Source:
http://www.livestrong.com/article/344240-the-benefits-and-dangers-of-vitamin-c/
