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Popping a vitamin C pill every time you feel tired may seem harmless – even healthy – but too much of it can actually backfire. While vitamin C is important for immunity and repair, excessive supplementation can disrupt your body’s balance and lead to complications like kidney stones. Many people overlook how differently the body handles synthetic versus food-based vitamin C, assuming that “more” means “better.”
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Dr. Kunal Sood, an anesthesiologist and interventional pain medicine physician, sheds light on the risks of excessive use and why moderation and the right source matter more than megadoses. In an Instagram video posted on October 26, the physician explains how the body processes vitamin C and highlights that excessive supplementation can increase the risk of kidney stones.
Excess Vitamin C May Have Adverse Effects
Dr. Sood highlights that vitamin C is essential for immune function, but megadoses may not “supercharge” your immunity and increase the risk of kidney stones. He explains how vitamin C is absorbed by the body – “Vitamin C (ascorbic acid) breaks down into oxalate, which increases oxalate levels in the urine. When it combines with calcium in the urine, calcium oxalate crystals can form – the most common type of kidney stones.”
The risk is higher in men, people with a history of kidney stones, and people with poor kidney function.
What does the research suggest?
Dr. Sood explains that studies show that excessive use of synthetic vitamin C supplements alone increases the risk of kidney stones, while natural, food-based sources pose no such risk. He says, “In a group of more than 197,000 adults followed for more than a decade, men who took more than or equal to 700 to 800 milligrams of supplemental vitamin C per day had a higher risk of kidney stones, with the strongest signal above 1,000 milligrams per day. Food-based vitamin C showed no such risk. The Metabolomics study found that one to two grams of the vitamin per day C increased urinary oxalate by 20 to 60 percent, which promoted. Formation of stones even in a healthy person.
Immune Support vs. Overuse
“The NIH notes that vitamin C supports normal immune function, but the evidence for disease prevention is limited. High-dose supplements may also increase urinary uric acid and oxalate without additional benefit,” the physician says.
He recommends aiming for 75 to 90 mg of vitamin C per day from foods like citrus fruits, berries, peppers and cruciferous vegetables — these support immunity without increasing the risk of stones. He also cautions against using long-term doses of 1,000 mg or more per day unless specifically instructed by your doctor. For high-risk individuals, he recommends, “For those with stones, kidney disease, or a history of high-dose use, consider a 24-hour urine test and emphasize hydration, normal calcium intake, and sodium restraint.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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