Vitamin C

[LisaMarx]

Is there such a thing as too much Vitamin C? I've heard some people say yes and some say no, but does anyone really know for sure? I was planning on taking 3000mg per day, spread out, but wanted to know if it was unhealthy taking that much.

Welcome to DiscussFitness Lisa.

Why do you want to take so much Vitamin C. Hopefully someone will jump in and take a shot at your question because I don't know.

[Eric_B]

The Tolerable Upper Intake Level of Vitamin C is 2,000mg. Side effects of people taking that much can include nausea, cramps, gas, diarrhea, etc. It can also change insulin responses in otherwise healthy people.

Large doses are also dangerous for people with a lot of iron in their bodies because vitamin c increases the absorption of iron from the intestine.

It may be true that large doses can help to relieve cold symptoms, but I wouldn't recommend supplementing such a large amount everyday for a healthy person.

Why not just get your vitamin c from everyday foods?

*Sorry i just got back from Nutrition 401, so it's all fresh in my head.

[Maxgain]

Originally Posted by sn0boarder

The Tolerable Upper Intake Level of Vitamin C is 2,000mg. Side effects of people taking that much can include nausea, cramps, gas, diarrhea, etc. It can also change insulin responses in otherwise healthy people.

Where do you get that figure from? I can take 10g a day without git side effects

Originally Posted by sn0boarder

Large doses are also dangerous for people with a lot of iron in their bodies because vitamin c increases the absorption of iron from the intestine.

It may be true that large doses can help to relieve cold symptoms, but I wouldn't recommend supplementing such a large amount everyday for a healthy person.

Very true though most women are deficient in iron not overloaded but it is worth remembering this especially if history of haemochromatosis. A worry is if genetically prone high doses can lead to kidney stones.

Originally Posted by sn0boarder

Why not just get your vitamin c from everyday foods?

That would be far from adequate by the time tyou get/prepare your foods the Vit c levels would be negligible.

1g a day is prob all you need. For short periods of high stress bumping to 3g would be a good idea but no need to maintain on it

[Eric_B]

That's the upper level set by the DRI (Daily Recommended Intake). The recommended intake is just 100mg, which may be a little low for the average fitness enthusiast.

I'm sure some people will have no trouble taking large amounts, but those are some possible side effects. It just doesn't seem necessary to me to be taking such large amounts on an everyday basis. You're probably fine with 1g though.

[Maxgain]

RDI are to prevent deficiency ie scurvy not to achieve optimal effetcs

[Eric_B]

10mg prevents scurvy, 100mg is the DRI. It's very easy to get over 100 from regular goods though, so that you wouldn't really need to supplement.

According to R.D. Frances Sizer, the body's pool of Vitamin C is full to overflowing at around 100mg/day.

It's really hard to say though because there's some cases where people can manage very high doses without adverse side effects, and even some benefits. But there's also some who, with high doses, experience those negative side effects that I mentioned before.

[Lady C]

Vitamin C is water soluable. This means if you are fully hydrated throughout the day your body will dispose of any not taken in by the body.

Vitamin C helps the absorption of calcium. This should be important for those prone to osteoporosis. Caffiene reduces the uptake of calcium, therefore, don't take it for breakfast if you drink tea or coffee. It is usually best taken before bed.

Personally I would not see a problem in taking in 3000mg spread out all day.

[Your_Crazy]

The list of signs and symptoms mentioned in various sources for Vitamin C Overdose includes the 13 symptoms listed below:

• Severe back pain
• Jaundice
• Itchy skin (prurutis)
• Tender mass in left upper abdomen (splenomegaly)
• Fever
• Abdominal pain
• Dizziness
• Vomiting
• Nausea
• Headache
• Facial flushing
• Dental cavities (caries)
• Decreased urine output

I think Jaundice is the one I have most heard about.

[F_Mac]

Currently I take about 3000 mg per day (1000mg in 3 doses) and have had no ill effects. I occasionally will bump it up close to 10-12g as Maxgain mentioned if I am feeling stressed or like I am getting sick.

Tolerances are going to vary, most people will do just fine with 2g per day I would imagine.

[trainerty]

I have heard of side effects after 2000 mg of Vit c. I read these figures from the american heart association. The major side effect I have read is hardening of the arteries.

Also water soluble is by no means a "get out of jail free card". We metabolize and store water differently depending on our fitness levels.

Being my own devils advocate, there are also studies showing 1500-2000 mg of vit C supplemented that have helped to increase recovery time. This would push the levels up pretty high considering the amount of vit C people intake without supplementation.

[LiftGirl]

Originally Posted by Lady C

Vitamin C is water soluable. This means if you are fully hydrated throughout the day your body will dispose of any not taken in by the body.

Then won't you just be creating expensive urine?

I am also curious as to why the OP is looking at Vitamin C supplementation.

[minime]

my multivitamin supp has 60mg and it says this is 100% of RDA. I also usually take one of the fizzy vit C tabs, which contains 1000mg. If I were getting a cold, i would drink the lemsips with added vitamin C.

I am curious as to why you would take 10grams of vitamin C per day, that seems really high to me.