No need to drink too much vitamins: Institute of Medicine

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Vitamin C has been getting a lot of press lately, with various studies revealing new findings on the positive effects it has on the body. However, we must not be too quick to judge and stack up on vitamin C supplements now that school is back in session and the common cold is more prevalent, especially among kids.

The Huffington Post reports that according to the Institute of Medicine (IOM), adult men should consume at least 90 milligrams of vitamin C, while adult women should get at least 75 milligrams per day. The IOM also warns against consuming upwards of 2,000 milligrams per day, as vitamin C overdose can lead to diarrhea, nausea, kidney stones, and excess iron absorption. The L.A. Times also reports that as a water-soluble vitamin, any excess vitamin C is flushed out via urine. Excess consumption of vitamin C can also cause abdominal cramps and other gastrointestinal disturbances.

According to a Cochrane review conducted on marathon runners, skiers and soldiers in cold climates, these types of people were able to reduce their incidence of the common cold by 50 percent by consuming 250 to 1,000 milligrams of vitamin C per day. For normal folks, however, it's better to stick to the doses mentioned previously.

More importantly, people are warned against the recent news that claims vitamin C is as good as exercise, especially in obese or overweight individuals. The study conducted by Caitlin Dow and her colleagues determined whether vitamin C can reduce ET-1 system activity as effectively as aerobic exercise. Results showed that it ET-1 was reduced in both the vitamin C and exercise groups, but that does not mean people should forego exercise and drink vitamin C instead.

"I've seen articles with titles making claims about vitamin C replacing exercise or calling it the 'exercise pill,' which is not what we demonstrate," Dow told the Washington Post. "What's strange is that in some cases that title will be followed with a statement in the body of the article about how I and the other authors want to point out that vitamin C is, in fact, not an exercise replacement, but a good option for adults with overweight and obesity who can't exercise."

So what's the best source of vitamin C, if we were to take it moderately? FOX News urges people to go the natural route and opt for kale, spinach, and oranges, among other nutrition-packed fruits and vegetables. Although it is to one's discretion, supplements are also recommended by some doctors for those who have deficiencies and are really in need of a vitamin boost.