Written by Esther Swamidason

My Vitamin C Adventure

I remember a time when I was convinced that loading up on vitamin C was the secret weapon to ward off every cold and flu bug out there. As someone who could not risk a bronchitis flare during an important week at school, I stocked up on oranges, guzzled down orange juice like it was water, and even popped a few extra vitamin C tablets just to be safe. I mean, it’s just vitamin C, what could go wrong? Well, it turns out, a lot can go wrong. After a few days of this citrus overload, I started feeling… not so great. My stomach felt like it was doing cartwheels, and let’s just say I became very familiar with the bathroom. That’s when I learned that too much vitamin C isn’t just unnecessary—it can be downright unpleasant.

Effects of Vitamin C overdose

Vitamin C is a water-soluble vitamin, meaning your body doesn’t store it. Any extra you take in usually just gets flushed out in your urine. But when you really overdo it—like I did—you might experience some not-so-fun side effects. Here’s what you might encounter:

1. Digestive Distress: This was the big one for me. Too much can lead to stomach cramps, nausea and diarrhoea. Your digestive system can only absorb so much at once, and the rest can cause chaos in your gut.
2. Kidney Stones: This happens because excess vitamin C is broken down into oxalate, which can form crystals and lead to stones.
3. Iron Overload: If you’re taking high doses, it can increase your body’s absorption of iron. For most people, this isn’t an issue, but if you have a condition like haemochromatosis (where your body stores too much iron), it can be dangerous.
4. Headaches and Insomnia: Some people report headaches and trouble sleeping after taking too much vitamin C, though this is less common.

How Much Is Too Much?

The recommended daily intake is around 65 to 90 milligrams (mg) per day, depending on your age and gender. The upper limit—meaning the most you should consume in a day—is 2,000 mg. That might sound like a lot, but if you’re taking supplements and eating a lot of vitamin C-rich foods, it can add up quickly. In my case, between the orange juice, supplements, and actual oranges, I was probably pushing 3,000 mg a day. No wonder my stomach was protesting!

What to Do If You Overdose

If you’ve accidentally gone overboard, don’t panic. Here’s what you can do:

• Cut Back Immediately: Stop taking any supplements and ease off the high-vitamin C foods until your symptoms settle down.
• Stay Hydrated: Drink plenty of water to help flush the excess out of your system. This can also help reduce the risk of kidney stones.
• Rest and Recover: Give your body some time to recover. Most symptoms, like digestive issues, will go away once the levels in your body decrease.
• Consult a Doctor: If your symptoms are severe or you have a condition that could be aggravated, it’s best to talk to your doctor.

The Takeaway

Vitamin C is awesome—there’s no doubt about that. It’s great for your immune system, skin, and overall health. But like anything, moderation is key. You don’t need to mega-dose to stay healthy. Just eat a balanced diet, and you’ll get plenty of this vital nutrient.