The Low-Down on Vitamin C

Vitamin C is a water-soluble vitamin that is not stored within the body. Humans cannot manufacture their own vitamin C, either, meaning it must be taken in through diet and supplementation. This vitamin is the most widely used supplement. It is recommended that this vitamin be taken in divided doses throughout the day, as excess is lost in urine within a few hours of ingestion. 

Vitamin C can be found in an abundant number of fruits and vegetables, including: 

  • Citrus fruits
  • Cantaloupe, Mango, Papaya & Pineapple
  • Berries
  • Leafy Greens, Broccoli & Brussels Sprouts
  • Cauliflower
  • Sweet Potatoes
  • Red and green peppers, Tomato/tomato juice, and Squash

This vitamin is sensitive to heat, so it is recommended to eat these foods raw or only lightly cooked.

Key Health Benefits of Vitamin C

Collagen, Baby!

This vitamin is essential for the production of a protein called collagen, which in turn plays an integral role in the formation of cartilage, tendons, ligaments, blood vessels, and skin. As such, this vitamin is necessary for the fast and effective healing of wounds and injuries to these areas, all over the body. It promotes less visible scarring during healing, as the body is only able to form new tissue with the help of this vitamin. Along with calcium, vitamin C also helps to repair and maintain bones and teeth.

Protect Your Heart

The role that this vitamin has in heart health can be summed up in one word. Protection. Studies have shown that this vitamin can protect the arteries of the body (remember, collagen plays a role here, as well) against damage. Being high in antioxidants, it has been shown to slow the progression of atherosclerosis. Research does not support claims that this vitamin can lower cholesterol in itself, but it does support findings that suggest it can reduce the damage or buildup of LDL (bad cholesterol) plaques within the blood vessels. Individuals with low levels of this vitamin have an increased risk of stroke, heart attack and peripheral artery disease. Individuals with diets high in antioxidants, such as those high in vitamin C-rich foods, are also at a decreased risk of developing high blood pressure.

Healthy Cell Growth Support

Diets rich in this vitamin have also been associated with decreased risk of developing unhealthy cells. Although high doses of this vitamin as a treatment for mutated cell growth are controversial, research and support seem to be growing for the administration of high-dose vitamin C intravenously. Vitamin C, in this form, has been shown to be selectively toxic to certain mutated cells. Some beneficial interactions with chemotherapy have also been observed, mainly increased tolerability.

Immune Health

Some practitioners swear by this vitamin for its treatment of cold, flu and other viral infections. The truth is, there is little research to support the use of this vitamin as a CURE for the common cold. That being said, studies do support its ongoing intake as a means to reduce the chance of complications due to cold (pneumonia, bronchitis, etc.), as well as help decrease the severity and duration of cold. Because this vitamin is depleted with stress, there is also evidence to suggest it may be beneficial for the prevention and treatment of stress related immune deficiencies.

The list goes on…

This vitamin has also been used for the treatment of the following conditions:

  • Macular degeneration
  • Asthma
  • Allergies
  • Gingivitis
  • Visible Signs of Aging
  • Preeclampsia
  • Inflammation

Symptoms of Deficiency

Severe deficiency of this vitamin is rare, but low levels are becoming more and more common. Signs and symptoms include poor wound healing, easy bruising, nose bleeds, rough/dry/scaly skin, and dry, splitting hair, gingivitis and decreased immunity. These symptoms can get quite severe, with extreme deficiency known as scurvy. Cigarette smoking can seriously lower levels of this vitamin. These individuals must compensate through diet or supplementation. Stress, physical and mental/emotional, can also deplete vitamin C levels, as can some medications, including Non-Steroidal Anti-Inflammatories (NSAIDs).

Different Types of Vitamin C

There are several types of this vitamin. Ascorbic acid is the basic form. To buffer the natural acidity of vitamin C, manufacturers bind it to other molecules. Two examples are calcium ascorbate (Ester-C) and ascorbyl palmitate. It also makes vitamin C easier for the body to absorb and decreases the loss of the vitamin through the urine. This increases the cost of the supplement, but it is beneficial to those taking high doses of this vitamin, those who cannot tolerate acidic substances, and those with compromised absorption or digestive processes. 

This vitamin comes in a variety of dosage forms, including conventional capsules, time-released caps/tablets, syrups, powders and chewable tablets. A qualified practitioner can administer it intravenously. This vitamin is usually derived from corn or dextrose, but tapioca-sourced C is also available. This vitamin is often combined with bioflavonoids, like hesperidin and rutin. These substances work synergistically with this vitamin. Rose hips are a good substitute for straight vitamin C because they are the richest natural source of this vitamin. Rose hips are also a good source of bioflavonoids.

Important Information

Vitamin C needs are increased if you use oral contraceptives, antidepressants, analgesics, anticoagulants, steroids or alcohol. Cooking, light, oxygen, tobacco smoke and carbon monoxide destroy this vitamin, impacting internal levels. 

Vitamin C supplements should be taken away from ginseng. Some diabetic medications and sulfa drugs may be less effective when taken with vitamin C. Individuals with hemochromatosis should not supplement with vitamin C. 

High oral doses, usually over 2000 mg, can cause some abdominal cramping and diarrhea. Speak with your doctor before supplementing with this vitamin if undergoing conventional cancer treatments. This vitamin can interfere with some blood work, including glucose levels, causing false readings.