Vitamin C is considered an important nutrient with many benefits for the body. However, supplementing too much vitamin C for a long time can have negative effects on the kidneys.
1. Why does high-dose vitamin C supplementation have negative effects on the kidneys?
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in maintaining the body’s immune function, synthesizing connective tissue, and fighting free radical damage. Under normal circumstances, the body needs an appropriate amount of vitamin C to meet these needs. However, taking high doses of vitamin C for a long time can affect the kidneys.
The kidney is one of the important excretory organs, responsible for filtering waste and toxins in the blood, maintaining water and electrolyte balance, acid-base balance, and other important functions. When the body absorbs excess vitamin C, it is converted into metabolites in the kidneys, including oxalic acid.
Oxalic acid can increase the oxalate content in the urine at a certain concentration, thereby increasing the risk of stone formation. Therefore, taking high doses of vitamin C for long periods of time may increase the risk of kidney stones.
Vitamin C is an important nutrient that has many benefits for the body.
In addition, long-term supplementation of vitamin C can also have certain effects on kidney function. Too much vitamin C can increase the burden of glomerular filtration and make the kidneys work harder. Although healthy people can usually adapt to this burden, for those who already have kidney problems or kidney disease, excessive vitamin C supplementation can increase the burden on the kidneys and further damage kidney function.
2. How to supplement vitamin C safely?
Although consuming large amounts of vitamin C over a long period of time can have negative effects on the kidneys, this risk only occurs in cases of high-dose vitamin C supplementation or in people with pre-existing kidney problems. For most healthy people, moderate amounts of vitamin C are safe and do not significantly affect the kidneys.
To ensure safe absorption of vitamin C, we can take some precautions. First, follow the dosage recommendations. The recommended daily intake of vitamin C for adults is usually 75 – 90 mg, which can meet daily needs while minimizing potential risks.
Vitamin C should be supplemented through diet.
Second, try to supplement vitamin C through food. Fresh fruits (such as citrus fruits, strawberries, kiwi) and vegetables (such as red peppers, green vegetables, cauliflower) are rich sources of vitamin C. Choosing natural foods to supplement vitamin C can be better absorbed while minimizing the potential risks of high-dose vitamin C supplementation.
In addition, people who already have kidney problems or are being treated for kidney disease should consult their doctor to determine the appropriate dose of vitamin C to consume. Doctors can assess the risk based on individual conditions and provide professional guidance.
In summary, long-term use of large doses of vitamin C can have certain effects on the kidneys, mainly increasing the risk of kidney stones and burdening kidney function. However, vitamin C is good when used in moderation through diet. In any case, when wanting to supplement vitamin C, seek medical advice to ensure personal health and safety.
