Taking vitamin C capsules daily can have various effects depending on the dosage. While many benefit from supplementing vitamin C, exceeding recommended levels can lead to adverse effects.
Benefits of Daily Vitamin C Intake (within recommended limits):
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Supports Immune Function: Vitamin C is a well-known antioxidant, helping protect cells from damage and boosting the immune system. Healthline highlights this benefit.
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Improved Cardiovascular Health: Some studies suggest potential benefits for blood vessel health, as mentioned by Healthline. Note that this is based on an animal study and more research is needed.
Potential Risks of Excessive Vitamin C Intake:
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Kidney Stones: High doses of vitamin C (greater than 1 gram) may increase the risk of kidney stones, particularly for individuals with pre-existing kidney issues. This is because high vitamin C levels can increase oxalate levels, a major component of kidney stones. NIH and a 2021 review in Nutrients confirm this risk. The increase in chance of stone formation is cited as 41% with doses over 1 gram.
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Other Side Effects: Excessive vitamin C can disrupt levels of other nutrients like vitamin B12 and copper. It may also cause dental enamel erosion. EatingWell and Mayo Clinic describe these potential issues.
Recommended Dosage and Considerations:
Most people obtain sufficient vitamin C through a balanced diet. The Mayo Clinic indicates that while excessive dietary Vitamin C is unlikely to be harmful, large supplemental doses might pose health risks. The upper limit for adults is generally considered to be 2000mg daily. Mayo Clinic advises caution regarding high doses. Always consult your doctor before starting any vitamin supplements, especially if you have pre-existing health conditions.
