Get ascorbic acid from food not supplements to prevent an overdose. Ascorbic acid, also called vitamin C, helps maintain your health. A diet rich in the vitamin helps lower your risk of cardiovascular disease, according to the Linus Pauling Institute. It also helps keep other tissues healthy, helping you create collagen required for strong bones, skin and connective tissue. However, if you take very large doses of ascorbic acid, usually from vitamin C supplements, you put yourself at risk of developing harmful side effects. Digestive Upset One of the most common adverse reactions to ascorbic acid supplements is digestive. You might notice diarrhea or stomach upset. Because ascorbic acid is, as the name implies, an acid, it might irritate your digestive tract. If you're sensitive to acid, try taking other forms of vitamin C supplements, such as sodium ascorbate. Ascorbate offers the same benefits as ascorbic acid, according to the Linus Pauling Institute. Kidney Stones Taking too much ascorbic acid may have more serious effects.
Your body breaks down ascorbic acid into oxalate, and taking large doses of vitamin C increases the levels of oxalate in your urine. Because oxalate can form crystals within your kidney tubules, over-consuming vitamin C might increase your risk of kidney stones, according to the Linus Pauling Institute. The stones cause pain in your abdomen, groin or lower back, and can also cause bloody urine or prevent normal urination. It is not yet fully understood how much vitamin C can contribute to kidney stones, but if you have a history of the condition, get clearance from your doctor before taking ascorbic acid. Drug Interactions As a general rule, you should proceed with caution when taking any kind of supplement, especially if you also take medication. Vitamin C interacts with warfarin, a blood-thinning medication according to the Linus Pauling Institute. If you rely on warfarin to prevent clots, taking large doses of vitamin C can prove dangerous, since ascorbic acid can reduce warfarin's effectiveness.
Safe Intake Levels Most people can consume up to 2,000 milligrams of vitamin C daily without the risk of side effects, according to the Office of Dietary Supplements. However, because ascorbic acid reacts with blood thinning medications, the Linus Pauling Institute suggests individuals who take these pharmaceuticals limit their ascorbic intake to 1,000 milligrams. This includes the ascorbic acid from your food, as well as the vitamin C you get from ascorbic acid or ascorbate supplements. Your body actually needs much less vitamin C than your upper tolerable intake -- women need just 75 milligrams daily while men need 90 milligrams daily. Vitamin K is an essential vitamin required for protein modification and blood clotting. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's, and that consuming increased levels of vitamin K can help protect against cancer and heart disease. Unless you are taking medication to prevent blood clots, like Warfarin or Coumadin, there is no known risk of vitamin K toxicity, and no reason not to eat a lot of it.
Below is a list of foods high in vitamin K. For more, see the extended list of , and . The current daily value for Vitamin K is 80 micrograms (μg). Dried Sage & Dried Thyme (107%), Fresh Parsley (82%), Dried Coriander (Cilantro) & Dried Parsley (34%), Dried Marjoram (16%), Fresh Basil (13%), and Fresh Chives (8%). Frozen Kale (1433%), Frozen Spinach (1284%), Mustard Greens (1037%), Spinach (1111%), Collards (966%), Beet Greens (871%), Swiss Chard (716%), Turnip Greens (662%), Dandelion Greens (471%), and Broccoli Raab (272%). Garden Cress (339%), Endive (144%), Radicchio (128%), Chicory Greens (108%), Watercress (106%), Cos (Romaine) Lettuce (60%), Green Lettuce (57%), Red Lettuce (49%), Celery (37%), Arugula (Rocket) (25%), Iceberg Lettuce & Cucumber (22%).How to mute ads) Broccoli (276%), Cabbage (204%), Frozen Broccoli (203%), Chinese Broccoli (93%), Red Cabbage (90%), Pak Choi (72%), Savoy Cabbage, raw (60%), and Cauliflower (22%). Curry Powder & Paprika (7%), and Cayenne Pepper (5%).
Frozen Asparagus, cooked (180%), Leeks, cooked (152%), Okra, cooked (80%) and Fennel, raw (68%). Dill Pickle (54%), Sour Pickle (38%) and Sweet Pickle Relish (16%) per tablespoon. Raw Soybeans (109%), and Roasted Soybeans (Edamame)(108%). Soybean (32%), Canola (Rapeseed) (12%), and Sesame Oil (2%). Blueberries (120%), Pears (46%), Peaches (31%), Figs (29%), and Currants (15%). Health Benefits of Vitamin K Bone Health and Osteoporosis - Vitamin K is necessary for creation of the protein: S. Osteocalcin, which in turn synthesizes osteoblasts: bone forming cells. In short, vitamin K is necessary for the strength and maintenance of bones.2-4 Alzheimer's Protection (*Controversial) - Vitamin K has been shown to inhibit nerve cell death due to oxidative stress, the degree to which supplementation prevents Alzheimer's still needs to be researched.5 Vitamin K Guidelines when taking Warfarin (Coumadin) A low INR means you have increased risk of clotting
A high INR means you have an increased risk of bleedingVitamin K decreases it Most doctors aim to keep INR around 2-3, but can range to 2.5-3.5 for heart valves or other extreme cases Regularly check your PT/INR levels Take the same amount of Warfarin at the same time each day Keep your intake of vitamin K consistent from day to day When a doctor prescribes Warfarin, they are trying to balance it with how much vitamin K you eat The amount of vitamin K you can eat depends on your dosage of Warfarin, but in general... Eat no more than 1 serving of food that contains 200%-600% DV of vitamin K Eat no more than 3 servings of foods that contain 60-200% DV of vitamin K Eliminate alcohol if you can, or limit yourself to no more than 3 drinks a day Take no more than 800IU of vitamin E supplements Avoid cranberries and cranberry juice as they can raise INR and risk of bleeding Limit or avoid grapefruit and grapefruit juice Avoid drinking green tea as it antagonizes Warfarin and lowers INR
Work with your doctor when taking CoQ10 as it can hamper the effectiveness of Warfarin Many natural supplements affect PT/INR levels, so it is best to avoid them unless your doctor advises otherwise. The following supplements definitely affect PT/INR levels: arnica, bilberry, butchers broom, cat's claw, dong quai, feverfew, forskolin, garlic, ginger, gingko, horse chestnut, insositol hexaphosphate, licorice, melilot(sweet clover), pau d'arco, red clover, St. John's wort, sweet woodruff, turmeric, willow bark, and wheat grass. To find foods low in vitamin K, see the article on low vitamin K foods, check the for a particular food, or use the to find low vitamin K foods in a particular food group. Source: Office of Dietary Supplements Fact Sheet on Warfarin and Vitamin KWarnings Soybean Oil, Dry Roasted Soybeans, and Cashews are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
People taking Warfarin (or Coumadin) in an attempt to reduce their risk of harmful blood clots should keep their intake vitamin K the same from day to day, and limit their intake of vitamin K in accordance with their dosage and doctor's instructions.6 See the article on Low Vitamin K Foods for more info. ReferencesUSDA National Nutrient Database for Standard Reference, Release 20, 26.Shearer MJ. The roles of vitamins D and K in bone health and osteoporosis prevention. Proc Nutr Soc. 1997;56(3):915-937. Booth SL. Skeletal functions of vitamin K-dependent proteins: not just for clotting anymore. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease. Medical hypotheses 57 (2): 151?5. ODS Fact Sheet on Coumadin - https://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf