Vitamin C (ascorbic acid) is a water soluble vitamin and a powerful antioxidant. Vitamin C protects LDL cholesterol from oxidative damage (Only LDL that is damaged leads to heart disease). The vitamin is also needed to make collagen, (the glue that holds many tissues, such as muscle and skin, together). Vitamin C helps in wound healing, is a natural antihistamine, helps form liver bile, fights off viruses and reduces the duration of colds.
Research has shown that 200 mg per day is the maximum amount of Vitamin C that human cells can absorb. Also, 120 to 200 mg of vitamin C per day is the optimal amount needed to reduce the risk of cardiovascular disease, cancer, cataracts, and other chronic conditions.
Either natural or synthetic Vitamin C (ascorbic acid) is okay. People with sensitive stomachs should take Ester-C, a version of Vitamin C that is buffered with calcium.
75 mg daily for women, and 90 mg daily for men
Early signs of deficiency include fatigue, ease of bruising and bleeding gums. The advanced stage of deficiency, called scurvy, is rare in the western world.
High levels of Vitamin C deplete the body of copper. Vitamin C overdose may also cause diarrhea. People who are prone to kidney stones should not take Vitamin C.
Vitamin C aids in iron absorption. Therefore people who suffer from iron overload disease (hemachromatosis) should not take Vitamin C. Vitamin C also aids the recycling of Vitamin E.
Broccoli, red peppers, currants, Brussels sprouts, parsley, rose hips, acerola berries, citrus fruit, and strawberries are good sources of vitamin C
Vitamin C may aid in prevention of dementia. People who take Vitamin C are less likely to suffer from gall bladder disease. Vitamin C also helps prevent or treat gingivitis, common cold, immunity disorders, athletic injuries, eye diseases, iron deficiency anemia, and heart disease.
Vitamin C is linked with decreased cataracts. It is also helpful for diabetics, because it has been shown to reduce levels of aldose reductase. Aldose reductase is an enzyme that leads to sorbitol accumulation in eyes, nerves and kidneys, causing deterioration of these organs.
Vitamin C has been shown to improve nitric oxide activity. Nitric oxide helps in blood vessel dilation, lowers blood pressure, and prevents vessel spasms that can lead to heart attack.
Aspirin, nicotine, oral contraceptives and corticosteriods impede the absorption of Vitamin C. Vitamin C increases the absorption of acetaminophen and certain antibiotics and decreases the absorption of pseudoephedrine.
Audera C, Patulny RV, Sander BH, Douglas RM.
Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial.
Med J Aust. 2001 Oct 1;175(7):359-62.
Conclusion: Megadoses of Vitamin C did not significantly reduce the duration or severity of cold symptoms in healthy adults.
Peters EM, Anderson R, Nieman DC, Fickl H, Jogessar V.
Vitamin c supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running.
Int J Sports Med. 2001 Oct;22(7):537-43.
Conclusion: The study demonstrates an attenuation, albeit transient, of both the adrenal stress hormone and anti-inflammatory polypeptide response to prolonged exercise in runners who supplemented with 1500 mg vitamin C per day when compared to <= 500 mg per day.