Vitamin C

Vitamin C (Ascorbic Acid)

History: For those of you interested in evolutionary theories, 61million years ago, primates and some mammals were able to synthesize their own vitamin C however that ability was lost over time presumably because a genetatic mutation occured at about the time vitamin C became readily available in the environment through accessibility to more fruits and vegetables. Needless to say,our bodies do not make vitamin C.

The subject of vitamin C became the focus of much attention in 1970, when Linus Pauling,a chemist, biochemist and chemical engineer began to promote it in large doses to prevent and treat the common cold, cardiovascular disease and cancers, among others. There has been ongoing debate since that time; research is still looking at this and debating. 

In any case, vitamin C does not build up in the body: It is eiminated in the urine so toxicity from larger doses generally does not occur.

Benefits of Vitamin C

We have been hearing about vitamin C for a long time. What does it actually do for us?

General: Antioxidant, anti-inflammatory, antihistamine, antiparasitic, antimicrobial, antibacterial, antiviral, and antifungal properties

Eyes: May help prevent cataracts and macular degeneration

Respiratory: Decreases duration and severity of the common cold, May help asthma and allergies (antihistaminic and anti-inflammatory effect)

Cardiovascular: Vitamin C may lower blood pressure ("relaxes" blood vessels); decreases the risk of heart disease and protects the integrity of blood vessels

GU: May help treat (and prevent) urinary tract infections (but may cause them too). 

GI :Keeps gums healthy

Musculoskeletal: Helps maintain the health of teeth and bones.

Cholesterol: Decreases bad cholesterol and triglycerides

Glucose: Decreases risk of diabetes

Skin: Aids in wound healing. May reduce aging of the skin (increases collagen), enhances hair growth, prevents premature gray,

Immunity: Helps build immunity

Neurologic: May decrease risk of Alzheimers (1), may help in Parkinson's, enhance memory and thinking. And is a building block of some neurotransmitters like dopamine and glutamate.

Mental Health: May help reduce anxiety and depression

Cancer: May enhance immunotherapy

Other: Enzymes work in our body to make necessary chemical reactions occur: Vitamin C helps enzymes do their job. Vitamin C improves iron absorption (especially good for simple anemia), It also increases energy. As an antioxidant, it prevents cell damage some deterioration caused by aging (see "skin" above)

Symptoms of Vitamin C Excess: Nausea, vomiting, diarrhea, kidney stones, dental decalcification, increased estrogen levels, heartburn, reflux, stomach cramps, bloating, headaches, insomnia

Signs and Symptoms of Vitamin C Deficiency: Fatigue, weakness, depression, irritability, periodontal (gum) disease, bleeding gums, tooth loss, rash (petechiae) or bumpy skin (keratosis pilaris), easy bruising, slow healing, myalgias (painful muscles) and/or painful joints, weak bones (long term may lead to osteoporosis or fractures), loss of appetite, weight loss, short "corkscrew" hairs growing in place of normal hairs on the body, red hair follicles, plain lines on nails or red lines/spots on thin (sometimes concave) fingernails, iron deficiency anemia. Scurvy, a fairly well-known disease, results from a vitamin C deficiency and produces symptoms like irritability, bleeding gums, muscle/leg pain, blue or red spots on skin and, sometimes, sadness, and others.

Causes of vitamin C deficiency: Alcoholism, poor nutrition (lack of vitamin C), anorexia, smoking, dialysis, anxiety and, sometimes, depression. Caffeine can also deplete vitamin C.

Sources of Vitamin C:

Raw if possible (preserves the vitamin C)

• Citrus fruits (especially oranges)

• Mango

• Cranberries

• Kiwis

• Red and green bell peppers

• Papaya

• Guava

• Broccoli

• Watermelon

• Pineapple 

• Strawberries

• Cantaloupe

• Butternut Squash

• Potatoes

• Green leafy vegetables (kale, Brussel sprouts, spinach and especially broccoli)

• Tomatoes

Notes: Raw food is healthier because cooking destroys some vitamin C content.

          Minimize caffeine which may counteract the actions of vitamin C.

Recommendations: The recommended daily allowance (RDA) for men is 90 mg, and for women, it is 75 mg. High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea, and diarrhea.