Every day, we provide you with health knowledgeClick below to follow↓↓↓Vitamin C can whiten skin, prevent colds, and enhance immunity… There are many claims about the miraculous effects of Vitamin C online. Is Vitamin C really that magical? What happens if a person takes Vitamin C for a long time? What benefits can the body gain from taking a Vitamin C tablet every day? Are you supplementing enough Vitamin C daily? What effects does a deficiency of Vitamin C have on the body?
The normal human body stores 1200-2000 milligrams of Vitamin C. If the intake is insufficient (below 300 milligrams), the body will feel mild fatigue, followed by general weakness and lethargy, and there may be a sensation of soreness in the teeth. If mild symptoms occur and are not promptly addressed, it can lead to scurvy, which can cause gum bleeding, atrophy, osteoporosis, joint pain, and even skeletal deformities. According to the Chinese Nutrition Society’s recommendations, adults should consume 100 milligrams of Vitamin C daily, but surveys show that the average intake in China is only 80.4 milligrams, which does not meet the recommended amount. Generally, one Vitamin C tablet contains 100mg. If daily dietary intake is insufficient, those who consistently take one Vitamin C tablet daily may experience the following benefits: 1. Helps synthesize collagen. Collagen is the basis of connective tissue, bones, and blood vessels, and Vitamin C aids in its production. 2. Prevents gum atrophy and bleeding. Vitamin C plays a positive role in promoting wound healing and inflammatory responses, helping to alleviate gum issues. 3. Antioxidant. Vitamin C is a strong antioxidant that helps eliminate excess free radicals in the body, preventing lipid oxidation and the toxic effects of certain chemicals.
4. Treats anemia. Vitamin C can promote the body’s absorption of iron, helping to treat or prevent iron deficiency anemia. 5. Enhances immune function. Lymphocytes play a crucial role in the immune response, and Vitamin C can promote the proliferation of these cells, thereby strengthening the body’s immune defense. It is important to note that the benefits of taking vitamins depend on the appropriate dosage; excessive long-term intake may increase the risk of gout and cause nausea, abdominal pain, diarrhea, and other discomforts. Long-term use of Vitamin C may increase the risk of kidney stones. Although Vitamin C has many benefits, the human body does not require a large amount. In daily life, sufficient Vitamin C can be obtained from fruits and vegetables. Excessive intake can actually harm the body. A report published by the Karolinska Institute in Sweden in the Journal of the American Medical Association Internal Medicine stated that long-term use of Vitamin C increases the risk of kidney stones. Researchers tracked 23,000 men who had never had kidney stones for 11 years and found that those who took Vitamin C supplements had nearly double the risk of developing kidney stones compared to those who did not. This phenomenon is attributed to the fact that they often took Vitamin C supplements containing 1000mg daily, significantly exceeding the body’s daily requirement (100-200mg). Excess Vitamin C cannot be absorbed by the body and is excreted in urine as oxalate. Calcium oxalate is a major component of kidney stones, and unabsorbed Vitamin C may contribute to their formation.
Therefore, more Vitamin C is not necessarily better. According to the “Dietary Reference Intakes for Chinese Residents,” adults should consume about 100mg-200mg of Vitamin C daily. Safe Use of Vitamin C: Remember These 5 Points The first part discussed that excessive intake of Vitamin C can lead to a series of discomforts. So how can we safely use Vitamin C to enjoy its benefits without harming our health? Actually, just following these 3 points is sufficient. Prioritize food sourcesFruits and vegetables are rich in Vitamin C. For example, 100 grams of sour jujube contains 900 milligrams of Vitamin C; 100 grams of kiwi contains 62 milligrams of Vitamin C; 100 grams of dehydrated cabbage contains 187 milligrams of Vitamin C; and 100 grams of Chinese broccoli contains 76 milligrams of Vitamin C.Fruits and vegetables should be the first choice for Vitamin C supplementationThe Vitamin C provided by fruits and vegetables is the most suitable for human absorption. Eating some fruits and vegetables regularly can effectively supplement Vitamin C.Do not exceed 1000mg daily. The optimal daily intake of Vitamin C for normal individuals is 100mg, with an upper limit of 1000mg. Exceeding this amount may cause adverse reactions such as polyuria and rashes, and long-term excessive intake may lead to uric acid stones. In severe cases, it may even cause massive rupture of red blood cells, leading to hemolysis and other critical conditions. It is recommended to take Vitamin C on an empty stomach. It is generally advised to take it on an empty stomach, as it can otherwise interfere with the absorption of Vitamin B12 and zinc from food. For patients with peptic ulcers, it is not recommended to take Vitamin C. Avoid taking it with 5 types of medications. When supplementing Vitamin C, avoid taking it with streptomycin, penicillin, sulfonamides, theophylline, and isoniazid, as this can reduce the efficacy of these medications and may cause adverse reactions.What is the difference between a few dollars’ worth of Vitamin C and one that costs dozens? Many people have encountered this situation when purchasing Vitamin C: the more expensive Vitamin C is often found on the shelf, while the cheaper products are tucked away in a corner. Both are Vitamin C, so why is there such a price difference?
Although there is a significant price difference in Vitamin C, it does not mean that the more expensive one is necessarily better. In fact, the cheaper Vitamin C often has a higher purity and is certified by national standards. The more expensive Vitamin C often contains additional ingredients for better taste and variety, making it more palatable. These products are more about taste and packaging. For the average person, a few dollars’ worth of Vitamin C is sufficient. Vitamin C is very important for our health, but it is not advisable to supplement it blindly. It is recommended to take any medication under the guidance of a professional doctor to avoid unnecessary health impacts due to improper use.
