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Korzyści Mikrodermabrazji Twarzy z Witaminą C
Side Effects
Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended. Doses this high can lead to stomach upset and diarrhea, and rarely, kidney stones. Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to shortage of vitamin C in the baby after delivery.
Too little vitamin C can lead to signs and symptoms of deficiency, including:
- Anemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults.
How much vitamin C you need each day
When it comes to vitamin C, a little bit goes a long way — which is to say, it’s not all that difficult to get your recommended daily amount. For example, one medium orange has about 80 milligrams of vitamin C, which accounts for much of your daily intake.
For adults ages 18 and over, here’s how the National Institutes of Health (NIH) breaks down its vitamin C recommendations:
- Men: 90 mg
- Women: 75 mg
- People who are pregnant: 85 mg
- People who are lactating: 120 mg
“Keep in mind that these recommendations are a minimum to prevent deficiency,” Peart says, “and some experts believe the recommendations should be higher.”
These recommendations also don’t take into account bodily differences like weight, height, sex assigned at birth, overall health, etc. Plus, if you smoke, you’ll need about 35 mg more per day because smoking is toxic to cells, causing your body to use up its vitamin C more quickly.
If you’re not sure how much vitamin C you should be getting, talk to a healthcare provider for personalized guidance.
Signs of a vitamin C deficiency
Most people who live in North America get enough vitamin C in their daily diet. But malnourishment, alcohol use disorder, smoking and eating disorders can all lead to low levels of vitamin C.
“Not getting enough vitamin C is fairly uncommon,” Peart states, “but in some cases, people can become deficient in it.” That can lead to scurvy, a more serious form of deficiency that, though rare in North America, is most commonly seen in people who live in extreme poverty and/or those who are under-housed.
Risks of too much vitamin C
But too much of a good thing is, well, too much. The upper limit of vitamin C supplements is 2,000 mg per day, at doses higher than that, you may experience side effects like:
- Bloating.
- Diarrhea.
- Headaches.
- Flushed skin.
- Cramps and/or an upset stomach.
Indications
Vitamin C deficiency usually arises in the setting of decreased intake or increased requirements or losses. Persons at risk for inadequate intake of the vitamin include patients in the following groups:
Those with alcohol use disorder, anorexia, or cancerThose on restricted diets secondary to inflammatory bowel disease, gastrointestinal reflux, or Whipple disease
Taking medications such as aspirin, indomethacin, oral contraceptives, tetracyclines, and corticosteroids.
Those who have renal failure due to filtration of water-soluble vitamin C during dialysis Those with a complication of interleukin-2 treatment of metastatic renal cell carcinomaIndications
Vitamin C is indicated to prevent and treat scurvy. Scurvy develops 1 to 3 months after initiating a vitamin C deficient diet. Individuals may complain of lethargy, fatigue, malaise, emotional lability, arthralgias, weight loss, anorexia, and diarrhea. They also may experience easy bleeding, bruising, and poor wound healing. The cutaneous manifestations of scurvy include phrynoderma, corkscrew hairs, perifollicular hemorrhage and purpura, edema of the lower extremities, and splinter hemorrhages. Phrynoderma, or enlarged hyperkeratotic hair follicles, initially present on the posterolateral arms. This presentation subsequently generalizes to involve the buttocks, posterior thighs, calves, shins, and back. Corkscrew hairs represent fractured and coiled hairs due to impaired keratin cross-links by disulfide bonds. With time, significant vascular congestion occurs, particularly in the lower extremities, leading to perifollicular hemorrhage and edema. This purpura is occasionally palpable, mimicking a cutaneous vasculitis. Blood vessel wall fragility also results in splinter hemorrhages of the nail bed. Oral disease is prominent among those with pre-existing poor dentition. Individuals may develop hemorrhagic gingivitis, where the gingiva is initially red, swollen, and shiny and later becomes purple, necrotic, and prone to bleeding. Additionally, poorly formed soft teeth are prone to infection. Musculoskeletal disease frequently presents in children. Hemorrhage can be intramuscular, intra-articular, or subperiosteal, leading to pain and pseudoparalysis. Bowing of the long bones, depression of the sternum, and swelling of the costochondral junctions are present on physical examination. Radiographic findings include a transverse metaphyseal radiolucent band (scurvy line or Trummerfeld zone), widening at the zone of calcification (white line of Frankel), a ring of increased density around the epiphysis (Wimberger ring), and metaphyseal spurs with marginal fractures (Pelkan spurs). Reports exist of conjunctival, intraocular, intracerebral, and gastrointestinal bleeding.
Should you take vitamin C supplements?
If you eat a healthy diet, you’re likely already getting enough vitamin C. “You can’t get too much vitamin C from food sources,” Peart says, “so if you eat plenty of vegetables and fruit every day, you will get the recommended amount and more.”
But if you fear you’re not getting enough vitamin C (like if you smoke or if you don’t eat many fruit and veggies), talk to your healthcare provider about whether supplements are safe for you. The usual supplement dosage is 500 mg per day, but they may recommend a different amount.
There are also times when you may want to take extra vitamin C, like if you’re not feeling well.
“If you feel like you’re coming down with a cold or the flu, or if you’re in a period of acute stress and feeling run-down, most people can take up to 1,000 mg vitamin C per day (or temporarily increase your current supplement to that amount),” Peart says. “This helps maintain healthy levels of vitamin C, which get depleted in times of physical stress.”
Food Sources
All fruits and vegetables contain some amount of vitamin C.
Fruits with the highest content of vitamin C include:
- Cantaloupe
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, and cranberries
- Watermelon
Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, and cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.
The best food sources of vitamin C are uncooked or raw fruits and vegetables. Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.