Vitamin C – the “King” of Vitamins
Vitamin C, or also known as ascorbic acid, is the most widely known and most common vitamin today. The vitamin first came to the public’s attention thanks to the work of Linus Pauling, a Nobel-prize winning scientist. He researched the vitamin’s ability to help the body combat the common cold and other disorders.
The human body uses large amounts of vitamin C to fight infections such as colds. In addition, it has shown promise in fighting diseases like cancer, as well as speeding recovery from disease and healing of wounds. Tests of vitamin C have also shown its usefulness in fighting respiratory infections, allergies and even asthma. For those seeking higher levels of fitness, high doses have been shown to reduce the release of cortisone, a hormone that has been linked to stress and weight gain.
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Food Sources
Broccoli, Brussels sprouts, cabbage, cauliflower, oranges, papaya and strawberries.
Recommended Dosage
The Reference Daily Intake (RDI) is 60 mg. Most people will be able to reach this level through their daily food intake. Many health experts, however, recommend taking more than the recommended daily dose of vitamin C, particularly for those men trying to increase their fitness level and lose weight.
Supplements
Vitamin C has been taken as a supplement longer, and studied more extensively, than any other vitamin. It has proven effective at fighting free radicals in the body. Lowering levels of free radicals is thought to play a role in preventing cancer and other diseases. In addition, many studies have shown vitamin C to be effective in shortening the duration of colds, and even in preventing them altogether. Vitamin C supplements are available both as ascorbic acid and as mineral ascorbates. Ascorbic acid is synthesized from natural, inexpensive substances such as starch or molasses. Vitamin C supplements with rose hips or “made with rose hips” are considered the “natural form” of vitamin C. Ironically, they are mostly synthetic and only contain about one percent ascorbic acid. The reason is because it’s too expensive for manufacturers to make a true natural vitamin C supplement made entirely from rose-hips. The most important thing to remember about vitamin C supplements in ascorbic acid form, is to take them with bioflavonoids as they have been shown to increase vitamin C absorption.
Mineral ascorbates are supplements that contain a mixture of ascorbic acid and minerals. The most common mineral ascorbate is calcium ascorbate. The advantage of these forms of vitamin C is that they are buffered, which means they are nonacid and gentler to the stomach. Vitamin C works synergistically along with vitamin E and other antioxidants. Using these two supplements together increases their effectiveness at fighting the buildup of free radicals in the body.
Side Effects & Toxicity
High levels of have been shown to cause diarrhea in some people. This is particularly true as your body adjusts to higher levels. If you develop loose stools, just cut back on the dosage to give your body more time to adjust.
Symptoms of Deficiency
Vitamin C is necessary for the proper functioning of an enzyme called praline hydroxylase. This enzyme is important in the production of collagen, and without sufficient vitamin C, collagen synthesis is impaired. Collagen synthesis is important to the healing of wounds and in keeping the skin resilient and elastic. In addition to impaired collagen synthesis, any student of history knows that the shortage of vitamin C in the form of citrus fruits on sailing vessels caused epidemics of scurvy to break out. While scurvy is no longer a danger, it is still important to get adequate amounts of this important nutrient.
