What are the benefits and drawbacks of eating VC

Moderate supplementation of vitamin C can help enhance immunity and promote collagen synthesis, but excessive intake may cause gastrointestinal discomfort or urinary system stones. The functions of vitamin C mainly include antioxidant, promoting iron absorption, and accelerating wound healing. The risk of excessive intake involves diarrhea, oxalate deposition, drug interactions, etc.

1. Antioxidant Effects

Vitamin C is a potent antioxidant that can neutralize free radicals and reduce oxidative stress damage to cells. Long term moderate supplementation can delay skin aging, reduce the risk of chronic inflammation, and have a certain protective effect on cardiovascular health. The synergistic effect of vitamin C in natural foods and plant nutrients is better.

2. Promote iron absorption

Vitamin C can convert trivalent iron into more easily absorbable divalent iron, improving the utilization rate of iron in plant-based foods. Anemia patients or vegetarians can improve their iron nutrition by consuming foods rich in vitamin C. However, it is important to avoid taking calcium supplements at the same time that may affect absorption.

3. Accelerate wound healing

As an essential cofactor for collagen synthesis, vitamin C can promote wound tissue repair. Proper supplementation for postoperative patients or those with skin ulcers can help with granulation tissue formation and scar repair. Clinical recommendations suggest that daily divided supplementation is more effective than single high-dose intake.

4. Immune regulatory function

Vitamin C supports leukocyte activity and enhances respiratory mucosal defense ability. Supplementing in the early stages of a cold may shorten the course of the disease, but prophylactic high-dose use does not reduce the incidence of colds. Regular intake of fresh fruits and vegetables is more effective in maintaining immune homeostasis than simple supplements.

5. Excessive risk

Daily intake of more than 2000 milligrams may cause osmotic diarrhea, and long-term excessive intake can increase the risk of urinary tract oxalate stones. High doses of blood disease patients may interfere with the effectiveness of anticoagulant drugs, and kidney disease patients need to strictly control their intake. There have been no reports of excessive intake of vitamin C from natural food sources.

It is recommended to obtain vitamin C from natural foods such as citrus fruits, kiwifruit, and broccoli, with a daily intake of 100-200 milligrams. Special populations such as smokers and pregnant women can increase their intake to 300 milligrams appropriately. When taking supplements, avoid taking them together with aspirin or aluminum preparations. Patients with renal insufficiency should seek medical guidance. When persistent diarrhea or frequent urination symptoms occur, immediate cessation of use and medical examination should be sought.