Vitamin C FAQs
Vitamin C is probably better known and more widely used than any other nutritional supplement. Even if you believe you are familiar with vitamin C read on as you may be surprised to discover just how versatile and health enhancing it is.
As early as 1742 lemon juice was used as a preventative against scurvy - a disease that plagued sailors due to a lack of fresh fruit and vegetables available to them. However, it wasn't until 1928 that the helpful component in lemon juice was actually identified as vitamin C. Today, however, interest in vitamin C is based not on scurvy prevention but on its potential to protect cells and boost the immune system. As the body's primary water-soluble antioxidant, it helps to fight the damage caused by free radicals. Edelberg ( 2000 )
What does Vitamin C do?
Vitamin C is necessary for building healthy connective tissue, such as collagen for the skin, as well as components for the bones and teeth. Vitamin C also helps with the healing of wounds, fractures, and the absorption of iron from foods. This is particularly important for vegetarians. As vitamin C also plays a crucial role in helping to maintain a healthy immune system supplementing with vitamin C is especially useful for smokers, drinkers as well as being helpful if you live in a polluted city and suffer from stress.
Why should we take supplements for vitamin C?
Humans are unable to synthesize vitamin C due to the lack of one vital enzyme ( Bland 1999). This means that vitamin C must be obtained through the diet, either in vitamin C rich food or in a supplementation form on a regular basis. Vitamin C cannot be stored in the body, hence its classification as a water-soluble vitamin. As a result, once an individuals vitamin C intake is adequate any further doses of vitamin C, be they from food or supplements, will not be beneficial or absorbed by the body. Be warned though; although vitamin C is non-toxic to the body in high doses, too much can loosen the bowels and cause diarrhoea and gastric upset. ( Wills 1999 ).
What about keeping colds and flu at bay?
As most people are aware vitamin C has been regarded as effective in the treatment of colds and flu. Although it has not been proven that taking vitamin C prevents you from suffering or catching the common cold, it has been shown to reduce the length and severity of a cold ( Wills 1998 ). Holford ( 1997 ) has recommended doses of up to 2000mg daily if you wish to help fight infection, and up to 1000mg for daily maintenance.
Anything else I should know?
Low dietary intakes of vitamin C have been associated with poor wound healing, bleeding gums and lowered resistance to infection. More recent research reported by Bland (1999) has discovered that a dietary deficiency of vitamin C has been shown to reduce oxidative capacity, especially during exercise and heightened activity. This vitamin also plays an important role in the aerobic conversion of fatty acids to ATP. Conversely, research indicates vitamin C may also reduce the risk of osteoathritis and offer some protection against cancer and heart disease.
How can I boost my vitamin C intake?
Vitamin C is found predominantly in fruit (especially citrus fruits) and vegetables. In fact the only plants, which do not contain vitamin c, are unsprouted grains and dried pulses. Wills, 1998 ). As vitamin C content rapidly declines in foods once it has been picked or sliced as well as lost in storage, processing and cooking, it is useful to include it regularly as part of your supplementation regime.
REFERENCES
Bland J ( 1999) Clinical Nutrition: A Functional Approach. Institute for Functional Medicine. Washington. USA
Holford P ( 1997 ) The Optimum Nutrition Bible. Piatkus, London. UK
Wills J ( 1999 ) The Food Bible. Quadrille. London. UK
Edelberg D ( 2000 ) The Healing Power of Vitamins, Minerals and Herbs. Pleasantville , New York. USA
