'Nausea, vomiting, and diarrhea': This nutrient has rare side effects

Nutrients are essential for the body's proper functioning , as they participate in vital processes such as growth, energy production, strengthening the immune system, and cell regeneration. However, although adequate intake is essential for health , overdoing it can also have consequences. Learn which vitamin can cause diarrhea, vomiting, and nausea if consumed in higher than recommended amounts.

Vitamin C is a fundamental nutrient for the body, known for its role in strengthening the immune system, collagen formation, iron absorption, and protection against cell damage thanks to its antioxidant action. It also helps heal wounds and contributes to the proper functioning of bones, skin, and blood vessels.

However, although it is a water-soluble vitamin that the body eliminates in urine, excessive consumption—especially through supplements—can be harmful. Ingesting very high doses of vitamin C can cause side effects such as diarrhea, nausea, abdominal cramps, and, in some cases, promote the formation of kidney stones.

Therefore, it is important not to exceed the recommended daily intake and to consult a healthcare professional before taking supplements without medical advice.

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The correct dose of vitamin C

According to the MSD Manual, the recommended daily amount varies by age, sex, and special conditions (such as pregnancy or breastfeeding), but for adults it's typically between 75 and 90 mg per day. In contrast, the accepted tolerable upper limit is up to 2,000 mg per day. If you're pregnant or breastfeeding, the requirement increases (up to 120 mg), but you should always consult a healthcare professional.

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On the other hand, if you are taking higher doses due to medical advice, it is advisable to divide them throughout the day to improve absorption and avoid stomach upset. However, the correct way to consume vitamin C is through a balanced diet. Some of the richest sources include:

▪️Citrus fruits (orange, tangerine, grapefruit, lime)▪️Kiwi, strawberries, mango, and papaya▪️Red and green peppers▪️Broccoli, kale, spinach, and cabbage▪️Tomatoes and tomato juiceThese foods not only provide vitamin C, but also fiber, antioxidants, and other nutrients.