Ascorbic Acid

Also known as Vitamin C

Vitamin C

Vitamin C, or ascorbic acid, a water-soluble vitamin, was first isolated (from adrenal cortex, oranges, cabbage, and lemon juice) in the laboratories of American biochemists Albert Szent-Gyorgyi and Charles King in the years 1928-33. Szent-Gyorgyi found the Hungarian red pepper to be an exceptionally rich source; citrus fruits and tomatoes are also excellent sources. Other good sources include berries, fresh green and yellow vegetables, and white potatoes and sweet potatoes. The vitamin is readily oxidized and therefore is easily destroyed in cooking and during storage. All animals except humans, other primates, guinea pigs, and one bat and bird species are able to synthesize ascorbic acid. Ascorbic acid is necessary for the synthesis of the body's cementing substances: bone matrix, collagen , dentin, and cartilage. It is an antioxidant and is necessary to several metabolic processes. Deficiency of vitamin C results in scurvy , the symptoms of which are largely related to inadequate collagen synthesis and defective formation of intercellular materials. Ascorbic acid is metabolized slowly in humans, and symptoms of scurvy are usually not seen for three or four months in the absence of any dietary vitamin C. The use of megadoses of ascorbic acid to prevent common colds, stress, mental illness, cancer, and heart disease is a continuing subject of research. A study conducted in Great Britain in 1998 found that 500 mg of vitamin C daily had pro-oxidant as well as antioxidant effects and could damage DNA, the genetic material. The recommended daily allowance for adults is 60 mg.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that plays many crucial functions in maintaining bodily health. Most famously, it was used to treat a condition known as scurvy, which usually afflicted sailors who were at sea for prolonged periods of time without access to fresh fruits and vegetables. The moniker "limey", in fact, used commonly to refer to sailors, was derived from the lime fruit, which it was discovered prevented scurvy, even though at first nobody knew it was because of its rich vitamin C content.

How can it benefit you?

Many therapeutic benefits have been attributed to Vitamin C, including its role as powerful antioxidant. Antioxidants neutralize free radicals, which are highly reactive and unstable chemical substances that can cause cellular damage, leading to premature aging and disease if left unchecked.

Vitamin C plays a pivotal role in the production of collagen, which is a protein found in the connective tissues, such as skin. When collagen breaks down in the skin, for example, wrinkles and sagging become prominent. A related benefit is its ability to help the healing of wounds.

Much has been made of vitamin C's alleged ability to prevent colds. Although there is no evidence to support this claim, there are studies that show it can reduce the duration and severity of a cold, once caught. This is most likely due to its ability to boost the strength of the immune system, which would particularly be important for the elderly.

Further studies have shown that it protects artery linings by making them more resistant to the kind of injury that permits plaque formation. In other words, vitamin C affords protection against heart disease, the #1 killer in the Western world.

Interestingly, this nutrient may also protect against the formation of cataracts, a condition that leads to poor vision for many.

Precautions

Those who have kidney stones should probably not take megadoses of this nutrient (which many experts classify as 1,000 mg or more) as it may exacerbate the condition. The RDA (Recommended Daily Allowance) for this nutrient is currently 60 mg.

Other than this, vitamin C is very safe, as the body can readily excrete excesses in urine.

Opinion

We believe Vitamin C is a very worthwhile supplement to consider adding to your daily supplement regimen, especially if your diet is low in fresh vegetables and fruits. Nowadays, in fact, using supplements is more important than ever because the nutrient value of fruits and vegetables have significantly declined due to modern farming methods.

Tips on Choosing a Supplement

• To treat specific conditions, higher doses of Vitamin C may be needed (500 mg or higher). However, to maintain general health, we believe lower levels are acceptable, as we also obtain it from food sources. (Anywhere from 20 mg to 60 mg in a supplement makes sense).
• Vitamin C works synergistically with vitamin E (and other powerful antioxidants) by recycling it. What this means is that those with higher levels of vitamin C also had higher levels of vitamin E circulating in their body, enhancing and prolonging its benefits. Therefore, we believe one should generally take vitamin C as part of a more comprehensive, scientifically balanced formula rather than as a stand alone product.

Functions:

• Antioxidant
• Immune system builder
• Activation of cell metabolism
• Amino acid metabolic reactions
• Metabolism of Tyr, Phe, folic acid
• Formation of Collagen
• Wound healing
• Maintenance of healty tissues; gums, skin, blood
• Capillary wall integrity
• Synthesis of epinephrine and anti-steroids of the adrenal gland
• Increased absorption of iron
• Catalyst for manganese

Deficiency symptoms:

• Anemia
• Weak connective tissue
• Aching joints
• Bone fragility
• Petechial hemorrhages
• Scurvy
• Degeneration of skin, gums, teeth, blood vessels; epithelial Hemorrhages
• Slow wound healing
• Easy bruising

What is Vitamin C?

Vitamin C is a water-soluble vitamin that works as a powerful antioxidant. Ascorbic acid is a white powder that dissolves easily in water and is best known for its reported use in the prevention of colds.

It plays a big part in many of the body's functions. Cells are under threat from oxidative damage and this vitamin known as an antioxidant protects the cells from such a process.

Where is it found?

Small amounts are found in milk (rapid loss of Vitamin C occurs when it is left on the doorstep) and liver. However, nearly all of the Vitamin C we consume comes from vegetables and fruit.

Vitamin C is rapidly lost from fruits and vegetables for a variety of reasons ranging from how long they the produce has been stored to how it is prepared and cooked.

Citrus fruits and blackcurrants are rich in vitamin C and tropical fruits like West Indian Cherries and guavas have very high Vitamin C content.

Another useful source of vitamin C is though potatoes.

Why is it needed and what happens if you are deficient?

• Collagen production - Vitamin C is needed to make collagen, the "glue" that strengthens many parts of the body. Collagen helps maintain the structure of the skin, including bone, gums and blood vessels. This is why the disease scurvy leads to the bleeding of skin and gums, weakness, loose teeth and eventually death. The skin and gums bleed because the blood vessels break open.
• Antioxidant - It protects the LDL cholesterol (good cholesterol) from oxidative damage.
• Added to - Synthetic vitamin C is added to fruit juice drinks.

What conditions has it been used to treat?

Primary:

• Athletic performance
• Bronchitis
• Bruising (if deficient)
• Gingivitis
• High cholesterol (protects LDL's)
• Infection
• Wound healing
• Common cold - less effective as a preventative measure yet beneficial taken at the onset of a cold as it tends to shorten its duration.
• Vitamin C seems to be useful for treating male infertility in the case of sperm agglutination (where the sperm clumps together).

Secondary:

• Cataracts
• Diabetes
• Immune function
• Minor injuries

How much is normally taken?

500-1000 mg per day. Consult a nutritionally qualified practitioner, as amounts as small as 100-200mg daily can sometimes be adequate for heart disease prevention.

Are there any contraindications or side effects?

As the body cannot store excess Vitamin C and excretes all it can't use, it is unlikely that people will experience side effects, although, some people experience diarrhoea even on small amounts of vitamin C, while others are fine even when taking very large doses.

High doses can deplete the body of copper.

Those with the following conditions:

• Gout
• Kidney stones or kidney disease

Should consult their GP before taking large amounts.