Vitamin C is an essential vitamin, meaning it can’t be produced by the body. Vitamin C is vital for the immune system, connective tissue, heart and blood vessel health, among many other important roles.
Humans cannot produce “ascorbate” or “vitamin C” in our livers like other mammals do. It’s a genetic condition known as hypoascorbemia. Animals that produce vitamin C internally, do so at an equivalent rate for humans, from 2000 to 12000 mg every day, depending on their weight.
It is usually more effective to take regular vitamin C (not timed-released) in divided doses throughout the day, preferably with meals. It is mildly acidic and can actually aid with digestion. Timed-released vitamin C often times ends up in the toilet because not everyone’s digestive tract can break down the waxy coatings on timed-released vitamins.
While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
Foods that are rich in Vitamin C include (raw):
- Acerola cherry
- Guava
- Chili peppers
- Blackcurrants
- Sweet Red Pepper
- Kiwifruit
- Lychee
- Citrus fruits – Oranges, lemons and limes
- Strawberry
- Papaya
- Broccoli
- Parsley
Vitamin C has many roles in your body and has been linked to impressive health benefits such as:
- Vitamin C is a strong antioxidant that can strengthen your body’s natural defenses.
- Studies have shown that Vitamin C may help lower blood pressure in those both with and without high blood pressure.
- Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
- Vitamin C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.
- Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
- Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system and helping wounds heal faster.
- Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.
While Vitamin C has many scientifically proven benefits like the ones listed above, it also has many unfounded claims such as:
- Prevents the common cold– While Vitamin C does appear to reduce the severity of colds and the recovery time, but it has not been scientifically proven to prevent them.
- Reduces cancer risk– Although some studies have linked Vitamin C intake to a lower risk of several cancers, most have found that Vitamin C does not affect the risk of developing cancer.
- Protects against eye diseases– Again Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, this has not been scientifically proven.
- May treat lead toxicity– Although people with lead toxicity appear to have low Vitamin C levels, there is no strong evidence from human studies that show Vitamin C can treat lead toxicity
A Vitamin C deficiency is very rare but some symptoms of a deficiency may include:
- Rough, bumpy skin
- Corkscrew shaped body hair
- Bright red hair follicles
- Spoon-shaped fingernails with red spots or lines
- Dry, damaged skin
- Bruise easily
- Slow wound healing
- Swollen, painful joints
- Weak bones
- Bleeding gums and tooth loss
- Poor immunity
- Persistent iron deficiency (anemia)
- Fatigue and poor mood
- Unexplained weight gain
- Chronic inflammation
Supplementary range: 2000 – 12000 mg/day, depending on weight. The way to find your daily dose is to keep increasing it by 1000mg/day to bowl tolerance (loose stool), then back it down by 1000mg the following day.
However, in saying that, it is always best to check with a health professional before taking a supplement, especially for people with an existing health condition and those who are taking other drugs.
by Janice Buckler