Has anyone grown up with Haliborange? I remembered how my mom used to feed me a spoon of Haliborange each time after breakfast and I always asked for one more extra spoon since the orange tasted good. I never knew back then it was vitamin C.
There is a saying: take vitamin C for confidence. What a quote! And I do believe vitamin C is the most famous vitamin compared to her other siblings – vitamin A, B, D, E, and K.
The most probable reason why people take vitamin C is the idea of it fights the common cold and smooths our skin.
Vitamin C supports normal growth and development, helps the absorption of iron, helping wounds heal, protecting cells from damage, keeping blood vessels, skin, bones, and cartilage healthy.
It is an essential vitamin. Our body doesn’t produce or store it, hence it is important to include vitamin C in our healthy, balanced diet.
The recommended daily intake of vitamin C for women and men is 75 and 90 mg respectively. Whilst the best source of vitamin C is from fruits and vegetables. Fruits like guava, grapefruit, oranges, kiwi, papaya, strawberries and vegetables such as capsicum, broccoli, and cauliflower are rich in vitamin C, and forget not — are natural sources as well.
Vitamin C In Megadoses
The upper limit of vitamin C is 2,000 mg a day and 1,000 mg per day counted as megadoses. Supplementing our body with high amounts of vitamin C provides disadvantages to our health.
The adverse effects of megadoses might cause diarrhea, nausea, vomiting, heartburn, abdominal cramps, headache, insomnia, and flatulence.
For some people, taking large doses of vitamin C per day on a regular basis will increase the risk of developing kidney stones. At high doses, a significant amount of vitamin C is converted to oxalate in the body. A large amount of oxalate would then be present in the urine where it could combine with calcium to form calcium oxalate stones.
Anyone with a high risk of this problem should not exceed the recommended daily allowance of vitamin C — 75 mg for women and 90 mg for men.
Vitamin C also enhances iron absorption. Suggested for pregnant women with low hemoglobin to take iron tablets together with vitamin C supplements. There is a study found that iron absorption increased by 67% when taking 100 mg of vitamin C with a meal.
Anyone having hemochromatosis should be cautious with vitamin C supplements to avoid iron overload which can lead to serious damage to the heart, liver, pancreas, thyroid, and central nervous system.
Buying The Vitamin C Supplement – The Decision Is Yours
Most vitamin C supplements for adults sold in pharmacies are megadoses and the price varies from one brand to another brand. Some are quite affordable, but some are too expensive to buy.
If you are a normal person, have no sign of vitamin C deficiency, take a healthy, balanced meal — eat a variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats, and fish, then you can consider thinking twice before buying vitamin C supplements over the counter.
Do you really need a vitamin C supplement in large doses and at the end of the day, the excessive vitamin is excreted through urine (only a small amount is needed by our body)? Moreover, taking a megadose can increase the risk of side effects.
Though there is no real downside to taking a 500 mg vitamin C supplement daily, in my opinion, it is a waste of money to buy vitamin C when you can easily get it through your daily meal.
But if you insist on buying a vitamin C supplement, kindly get the products from reliable sources to ensure quality and safety and evaluate the manufacturer’s health claims carefully.
The decision is yours.
Emphi Yap is a content writer under Headliner by Newswav, a programme where content creators get to tell their unique stories through articles and at the same time monetize their content within the Newswav app.
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