I recently came across an influencer’s post who started taking high doses of vitamin C, hoping it would brighten
her skin, boost her immunity and energy. Unfortunately, she didn’t consult a doctor and ended up developing kidney stones due to over-supplementation.
While vitamin C is essential for health and aids in iron absorption, excessive intake can lead to adverse effects, including kidney complications.The recommended daily allowance (RDA) is:
- Adult men: 90 mg/day
- Adult women: 75 mg/day
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
Exceeding the tolerable upper intake level (UL) of 2,000 mg/day increases the risk of kidney stones, digestive issues, and other complications. Smokers may require a modest additional 35 mg/day, but high-dose supplementation should never be taken without medical guidance. 
Experts emphasize that supplements are not risk-free. The growing culture of self-medication and over-supplementation can result in serious health consequences. Adverse effects depend on the type and amount of the supplement and can range from gastrointestinal discomfort to organ damage or drug interactions.
To use supplements safely:
- Understand recommended daily intakes and upper limits.
- Consult a healthcare professional before starting high-dose supplements.
- Prioritize obtaining nutrients from a balanced diet of fruits, vegetables, and fortified foods.
Ultimately, supplementation can support health when used appropriately, but “more” does not always mean “better.” Understanding recommended dosages and potential side effects, and seeking professional medical guidance before starting supplements, are key steps in preventing harm. 
MBH/PS