Vitamin C

Vitamin C (Ascorbic acid) Overview: Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it.
We have to get what we need from food, including citrus fruits, broccoli, and tomatoes. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth. Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plantbased nutrients. Antioxidants block some of the damage caused by free radicals, substances that damage DNA. The build-up of free radicals over time may contribute to the aging process and the development of health conditions such as cancer, heart disease, and arthritis. It' s rare to be seriously deficient in vitamin C, although evidence suggests that many people may have low levels of vitamin C. Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency. Signs of vitamin deficiency include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; and a decreased ability to ward off infection. A severe form of vitamin C deficiency is known as scurvy. Low levels of vitamin C have been associated with a number of conditions, including high blood pressure, gallbladder disease, stroke, some cancers, and atherosclerosis, the build-up plaque in blood vessels that can lead to heart attack and stroke. Getting enough vitamin C from your diet -- by eating lots of fruit and vegetables -- may help reduce the risk of developing some of these conditions. There is no conclusive evidence that taking vitamin C supplements will help or prevent any of these conditions. Vitamin C plays a role in protecting against the following: 1. Heart Disease Results of scientific studies on whether vitamin C is helpful for preventing heart attack or stroke are mixed. Vitamin C doesn't lower cholesterol levels or reduce the overall risk of heart attack, but evidence suggests that it may help protect arteries against damage. In addition, people who have low levels of vitamin C may be more likely to have a heart attack, stroke, or peripheral artery disease, all potential results of having atherosclerosis.. 2. High Blood Pressure 3. Common Cold Despite the popular belief that vitamin C can cure the common cold, the scientific evidence doesn't support the notion. Taking vitamin C supplements regularly (not just at the beginning of a cold) produces only a small reduction in the duration of a cold (about 1 day). The only other piece of evidence supporting vitamin C for preventing colds comes from studies examining people exercising in extreme environments (athletes such as skiers and marathon runners, and soldiers in the Arctic). In these studies, vitamin C did seem to reduce the risk of getting a cold. 4. Cancer 5. Osteoarthritis Vitamin C is essential for the body to make collagen, which is a part of normal cartilage. 6. Age-related Macular Degeneration 7. Pre-eclampsia Some studies suggest that taking vitamin C along with vitamin E may help prevent preeclampsia in women who are at high risk. Pre-eclampsia, characterized by high blood pressure and too much protein in the urine, is a common cause of premature births. Not all studies agree, however. 8. Asthma Studies are mixed when it comes to the effect of vitamin C on asthma. Some show that low levels of vitamin C are more common in people with asthma, leading some researchers to think
that low levels of vitamin C might increase the risk for this condition. Other studies seem to show that vitamin C may help reduce symptoms of exercise-induced asthma. Other Although the information is limited, studies suggest that vitamin C may also be helpful for: Boosting immune system function Maintaining healthy gums Improving vision for those with uveitis (an inflammation of the middle part of the eye) Treating allergy-related conditions, such as asthma, eczema, and hay fever (called allergic rhinitis) Reducing effects of sun exposure, such as sunburn or redness (called erythema) Alleviating dry mouth, particularly from antidepressant medications (a common side effect from these drugs) Healing burns and wounds Decreasing blood sugar in people with diabetes Some viral conditions, including mononucleosis -- Although scientific evidence is lacking, some doctors may suggest high-dose vitamin C to treat some viruses Dietary Sources: Some excellent sources of vitamin C are oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are also rich sources of vitamin C. Vitamin C is sensitive to light, air, and heat, so you'll get the most vitamin C if you eat fruits and vegetables raw or lightly cooked. Available Forms: You can purchase either natural or synthetic vitamin C, also called ascorbic acid, in a variety of forms. Tablets, capsules, and chewables are probably the most popular forms, but vitamin C also comes in powdered crystalline, effervescent, and liquid forms. Vitamin C comes in doses ranging from 25 - 1,000 mg. "Buffered" vitamin C is also available if you find that regular ascorbic acid upsets your stomach. An esterified form of vitamin C is also available, which may be easier on the stomach for those who are prone to heartburn. How to Take It: The best way to take vitamin C supplements is 2 - 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 - 500 mg twice a day for any benefit. Because smoking depletes vitamin C, people who smoke may need an additional 35 mg per day. The dose recommended to prevent or treat many of the conditions mentioned in the Uses section is often 500 - 1,000 mg per day. Precautions: Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Vitamin C supplements have a diuretic effect, meaning the help the body get rid of excess fluid. Be sure to drink plenty of fluids when taking them. Most commercial vitamin C is made from corn. People sensitive to corn should look for alternative sources, such as sago palm.
Vitamin C increases the amount of iron absorbed from foods. People with hemochromatosis, an inherited condition where too much iron builds up in the body, should not take vitamin C supplements. Vitamin C is generally considered safe because your body gets rid of what it does not use. But at high doses (more than 2,000 mg daily) it can cause diarrhea, gas, or stomach upset. If you experience these side effects, lower the dose of vitamin C. People with kidney problems should talk to their doctor before taking vitamin C. People who smoke or use nicotine patches may need more vitamin C because nicotine makes vitamin C less effective in the body. Infants born to mothers taking 6,000 mg or more of vitamin C may develop rebound scurvy because their intake of vitamin C drops after birth. If you are pregnant, talk to your doctor before taking more than 1,000 mg of vitamin C. Vitamin C may raise blood sugar levels in people with diabetes. In older women with diabetes, doses of vitamin C above 300 mg per day were associated with an increased risk of death from heart disease. Taking vitamin C right before or after angioplasty may interfere with healing. If you are being treated for cancer, talk to your oncologist before taking vitamin C. Vitamin C may potentially interact with some chemotherapy drugs.
Vitamin C - Did U Know?
Most animals produce their own vitamin C. Humans, primates (gorillas, chimps, etc.) and guinea pigs have lost this ability. Because guinea pigs and humans are similar in this way, guinea pigs have frequently been used for [kwlink]scientific experimentation[/kwlink].

Vitamin C

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Vitamin C (Ascorbic acid) Overview: Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it.

Vitamin C - Did U Know?

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