Take vitamin C piece for a long time, if won’t overdose, won’t have what side effect commonly. But if you take too much vitamin C for too long, it can cause some side effects.
This is mainly because one of the metabolites of vitamin C decomposition is oxalate, if you take too much vitamin C, oxalate excretion will increase, which may lead to urinary stone. In addition, adults take more than 2-3 grams of vitamin C every day, can cause permeable diarrhea, and at this time the intestinal peristalsis accelerated, can lead to abdominal pain, diarrhea and other symptoms, easy to cause dehydration in the human body.
So how do you avoid side effects from vitamin C overdose? According to the recommendations of the reference intakes of dietary nutrients for Chinese residents (2013 edition), the recommended intakes of vitamin C (RNI) or appropriate intakes (AI) for each population are: 40 mg/day for people aged 0-3 years; 4-6 years old ~ 50 mg/day; 7-10 years old ~ : 65 mg/day; 11-13 years old ~ 90 mg/day; Age 14 + : 100 mg/day; Pregnant women (morning) : 100 mg/day; Pregnant women (middle) : 115 mg/day; Pregnant women (evening) : 115 mg/day; Nurse: 150 mg/day.
Some people take vitamin C pills because they don’t like fresh fruits and vegetables. In fact, vitamin C tablets are not a substitute for fresh fruits and vegetables. This is because fresh vegetables and fruits not only contain vitamin C, but also other vitamins (such as vitamin A, folic acid, vitamin K), A variety of minerals (such as potassium, calcium, magnesium, phosphorus), dietary fiber, organic acids, and A variety of phytochemicals. Taking only vitamin C will reduce the sources of many important nutrients.
For the average healthy person, in fact, can completely through the normal diet intake of adequate vitamin C, and unnecessary vitamin C tablets.
Fresh fruits and vegetables are a major source of vitamin C. Fresh fruits and vegetables rich in vitamin C, such as jujube, orange, kiwi, hawthorn, kale, cauliflower, etc. Generally speaking, if you can eat vegetables in your meals, make sure to eat 300-500 grams of vegetables every day (about the amount of a large plate after frying), and 1/2 of them are dark vegetables. Eat fruit everyday, make sure to eat 200-350 grams of fresh fruit everyday (be equivalent to 1-2 the weight of medium size apple), can satisfy the demand of vitamin C one day basically.