Excess vitamin C is excreted in the urine as it is a water soluble vitamin but you know that its excess can cause problems?
Excess vitamin C
Taking into account the recommendations vary with sex and age as well as in situations of pregnancy and lactation, we can say that there are people who can cause some gastrointestinal upset them.
This is because ascorbic acid is absorbed via the gut, can cause diarrhea, cramps, headache or abdominal pain. In these cases, we recommend lowering the dose to fit the body and stop producing diarrhea symptoms.
Common problems
- Increased excretion of oxalate in the urine, so it is related to some cases of kidney stones. In the vitamin C binds to calcium to form calcium oxalate.
- In cases of high uric acid can cause acute attacks of gout.
- People who are taking mega doses of vitamin C and scurvy can occur suddenly stop. Leave gradually is best to avoid this rebound effect.
- Too much vitamin C can cause monochromatic (high blood ferritin). Since vitamin C enhances the bio availability of iron absorption and allows greater mobilization of iron from stores.
- People with this involvement absorb iron more than necessary through the digestive tract. And this does not have a natural route of excretion, accumulates in tissues such as liver, heart and pancreas.
Recommended daily vitamin C (RDA) in mg
- Children: 1-3 years (15), 4-8 (25), 9 and 13 (45) of 14 -18 (75).
- Adults: Women (90) Women (75). Pregnancy (80) Breastfeeding (115).
Food sources of Vit. C
(Mg) per 100 g serving. Raw.
| Acerola | 1678 | Watercress | 79 | Veal Liver | 36 |
| Rosehip | 500-800 | Cauliflower | 78 | Turnips | 36 |
| Guava | 242 | Kiwi | 68 | Handle | 35 |
| Blackcurrant | 159 | Khaki | 66 | Asparagus | 33 |
| Parsley | 200 | Papaya | 64 | Melon | 33 |
| Red pepper | 151 | Strawberries | 59 | Chard | 32 |
| Green pepper | 117 | Spinach | 51 | Onion | 32 |
| Broccoli | 113 | Orange | 50 | Mandarin | 31 |
| Brussels sprouts | 100 | Lemon | 51 | Oysters | 30 |
| Broccoli | 110 | Grapefruit | 40 |
Keep in mind that the values vary between organic and conventional production.
Precautions of vitamin C
Never take too much vitamin C if:
- Diarrhea and gastrointestinal upset (reduce dose)
- People with anticoagulants (limit your intake)
- Preliminary laboratory tests such as serum bilirubin, creatinine, serum, test guava (occult blood test of stool) as it interferes with the interpretation of these.
Contraindications to vitamin C
The most prominent is the hematomacrosis, elevated uric acid and prudence in the stories with kidney stones.
As offset the extra Vit C
The most appropriate way is to adjust your food intake and what better way to organize our menus.
In the case of contraindications have to remove exposed vitamin C as it increases from 3 to 6 times its absorption. We will also consider those foods rich in vitamin C that can lead to increased formation of iron or oxalates, without having to give up the antioxidant benefits of vitamin C. In the case of hematomacrosis, we can use the nail, as a potent antioxidant because it reduces the amount of iron. And tea, because it contains tannins prevents iron absorption by 64%.
Separate meals intake of citrus (orange, lemon, kiwi). A mid-morning or afternoon snack. Also use lemon as a dressing on salads. An orange has about 30 to 50 milligrams of vitamin C, which with two oranges (juice) cover daily needs.
If gastric problems and orange have, kiwi or lemon are very acidic, it can cover needs other foods: Tomato, peppers (100 mg of vitamin per 100 g) or a serving of strawberries will cover the needs .
We can not replace the benefits of vitamin C in its entirety. But we can cover antioxidant and immunostimulant benefits covering their nutritional needs with adequate food. And removing the snuff, alcohol, and coffee-producing free radicals.
Did you know …?
Do not confuse the symptoms of excess vitamin C with excess vitamin E (also causes episodes of diarrhea, vomiting and abdominal pain).
