Vitamin C is an important vitamin that our bodies need to support healthy immune function. That said, if you take vitamin C, can it make you poop more?
According to Medical News Today, if you consume too much Vitamin C it can make you poop. This process is known as a “Vitamin C bowel flush.” When vitamin C receptors become saturated by consuming too much Vitamin C, bowels get rid of excess vitamin C through watery stools.
People usually perform a “Vitamin C bowel flush” to cleanse the colon and to relieve constipation.
Keep reading to learn why else vitamin C makes you poop and which foods have the highest amounts of vitamin C.
How Much Vitamin C Should You Take to Relieve Constipation?
According to Mayo Clinic, for most adults, it’s recommended that you take around 65 to 90 mg per day. The upper safe limit for Vitamin C consumption is around 2000 mg, however, this isn’t recommended. It’s believed that if you consume too much Vitamin C your body will naturally excrete it through urine and bowel movements.
Consuming too much Vitamin C may also cause:
- Stomach acidity
- Abdominal cramps
People who smoke, pregnant women, and people who drink alcohol in excess should take higher doses of this vitamin.
The Best Sources of Vitamin C For Better Bowel Movements
- Broccoli – 75g of this vegetable provides 3g of fiber and is an excellent source of Vitamin C for the body.
- Cauliflower – Another food that has a high content of vitamin C. 100g provides 100% of the requirements of this vitamin for a person which is around 65 to 90 mg.
- Strawberries – High in Vitamin C, fiber, and water. Consuming too much may also act as a diuretic and laxative.
- Grapefruit – The fiber that contributes has it in the white part and in the crust, and it favors, therefore, the intestinal transit.
- Lemon – Combined with warm water has a very efficient laxative power thanks to high amounts of Vitamin C.
- Oranges and Tangerines – Provide a large amount of soluble natural fibers, which are found in the white pulp they have under the skin and in the divisions of the segments, for this reason, it is recommended for constipation to eat them whole and not in juice.
The Side Effects of Vitamin C?
Vitamin C is water-soluble, which means it does not accumulate in the body. This means that excess Vitamin C that is not used by the body is often rejected through urine and bowel movements, which may cause unwanted effects, such as diarrhea.
That said, Vitamin C may also cause these unwanted side effects:
- Flushing Skin
- Stomach cramps
3 Reasons Why Vitamin C Helps With Constipation
- Vitamin C has always been considered a powerful cellular antioxidant with a high capacity, even when consumed in minimal quantities, for this reason, it prevents inflammation of the intestines, providing protection to the molecules of the body against the harmful action of free radicals, benefiting digestive health.
- Vitamin C regenerates other antioxidants such as glutathione and vitamin E, these provide an additional element of anti-inflammatory protection to vitamin C, this, in turn, exerts support functions to blood vessels and all epithelial cells that cover the intestine, making the basement membrane between the layers of the intestines have production and deposition of collagen.
- Vitamin C minimizes cell death in the intestines. And it regulates blood flow in this area, keeping the intestinal barrier strong and healthy, preventing pathogenic bacteria from infiltrating and causing intestinal inflammation, thus avoiding the risk of developing IBD.