Vitamin C, also known as ascorbic acid, is a potent antioxidant that plays an important role in many body functions. A human organism can not synthesize this vitamin, so it must be fed through the diet. The absorption of vitamin C is performed in the small intestine and mucous membranes of the oral cavity that are promoted by magnesium and calcium, and are hindered by high body temperature, oral contraceptives, antibiotics, salicylates (aspirin), alcohol, tobacco, and stress.
There is no doubt that vitamin C is very important for health, but it raises the question of whether it makes sense to enter it in excessive amounts, as some alternative doctors advise recently. American experts recommend 75 mg daily for women and 90 mg for men, with an upper limit of up to 2 g. The World Health Organization, however, claims to be only 45 mg a day. While numerous studies show that the ideal daily dose of vitamin C is 200 to 250 mg, which can easily provide proper nutrition to the body.
Although a serious lack of this vitamin is a rarity amongst the population of developed countries. Some studies have shown that many people, especially smokers, have a problem with a mild vitamin C deficiency. Symptoms of the lack of this vitamin include fatigue, muscle weakness, joint pain, gum bleeding, dry skin and hair, slow wound healing and reduced the ability of an organism to fight infection. If it persists for a long time, the lack of C-vitamin can cause scurvy, a very serious illness
Is it harmful in excessive quantities?
When administered within recommended doses, with dietary or supplements, vitamin C is generally considered safe. A healthy organism uses up to 250 mg of this vitamin, while the rest is ejected through the urine. During the period of illness, recovery from injury or in the case of a state of increased oxidative stress. The body needs some more vitamin C. However, doses of more than 2 g per day can cause kidney stone formation, diarrhea, nausea, cramps, gastritis. And other gastrointestinal trouble.