October
2007
Vitamin C Information
Vitamin C is probably the most well known and researched vitamin used by our bodies. The effects Vitamin C has on our bodies, and its interactions, simple to complex, with other vitamins and minerals continues to be researched and upgraded. Though unknown at that time, as far back as the late 1500?s, observations of high citrus fruits, loaded with Vitamin C, appeared to reduce the effects of scurvy in sailors. But it wasn?t until the early 1800?s that the British Navy mandated the inclusion of Vitamin C laden limes into the sailors diet. Limes, while high in Vitamin C, also lasted well on long sea voyages thus earning British sailors the nickname ?limeys?. It wasn?t until 1932 when Vitamin C, named then as ascorbic acid, was identified as the major proponent for preventing scurvy. The Hungarian scientist who actually isolated and identified Vitamin C had no idea of what real impact his ?ascorbic acid? had on the human body and the vital part it plays.
Since the realization of the benefits of Vitamin C came to light the recommended amount the body requires has steadily increased. Maintaining a healthy balance of Vitamin C depends on our lifestyles, physical activity level, and general mental and physical health. Very little Vitamin C is actually stored in the body, most aggregates in the liver, the eyes, and the adrenal glands. If the human body does not produce Vitamin C, and very little is stored in tissue, or in reserve, and we burn it up at an incredible rate, where and how do we get it. Research points us towards the digestive system for the availability for Vitamin C. Excess or unused Vitamin C is easily expelled from our system if not needed, but when demand or use calls for Vitamin C then its best to have it available. The primary key to maintaining a healthy balance of Vitamin C appears to have a steady flow available through the digestive system. The amount required would again depend on an individual?s lifestyle, activity level, and general health.
Originally, it was believed that a larger amount of Vitamin C was stored, or held in reserve in the body, and measured through urinalysis. This accounts for the very low recommendations originally believed necessary. Though still used, and the easiest way to measure Vitamin C in the body, research now cites numerous dietary, physical, and biological reasons, for high Vitamin C reading in the urine thus necessitating a higher daily recommendation. Unfortunately, Vitamin C is considered the least stable of all vitamins and begins to break down upon exposure to air, light, and alkali.
From skin to cartilage, from stimulating the immune system for fighting the common cold to being essential for the absorption of iron, Vitamin C plays a vital role of our day to day health. A readily available source of Vitamin C helps protect the skin from signs of aging by providing building blocks for the protein collagen and elastin that make up 75% of the skin. Vitamin C works in conjunction with Glycosaminoglycan to form Hyaluronic Acid which is a component of cartilage and connecting tissue that is known to cushion and lubricate. For external use in creams or skin care products Vitamin C allows deeper penetration than those without it, accelerating healing in many cases. Vitamin C is also one of the primary stimulants boosting the immune system to fight off the unwanted bacteria and viruses, including blocking the production of histamines, easing the irritation of allergies.
Another attribute of Vitamin C is its anti-oxidant values by assisting in the control of the conversion of cholesterol to bile acids, in turn lowering blood cholesterol. Vitamin C protects the formulation of lipids (good fat) in their molecular structure and assists prostaglandins that keep blood cells from sticking together or aggregating. These are but a few of the benefits that Vitamin C in a natural sense. Some man made toxins are also affected in positive ways by Vitamin C. Chlorine is widely used to sanitize drinking water, chlorine is known to bind with other substances resulting in carcinogens. Chloramine is replacing chlorine but show similar possibilities but this is where Vitamin C comes in, apparently it neutralizes the chloramines or blocks the binding affect. Basically, Vitamin C works the same way for nitrates, a popular preservative and known carcinogen that can convert nitrates to nitrites in the body. This is minimized by Vitamin C. A recent study also showed that taking Vitamin C could lower blood pressure, even with smokers participating, but, this study only lasted a month and long term treatment is still in question.
Even with all the benefits of Vitamin C and the fact that we expel what we don?t use is not a reason to increase your intake by huge amounts. Talk to a medical professional first and access your health, activity levels, lifestyle, and diet. If you do increase your Vitamin C intake do it in small, even doses. Some of the first toxicity symptoms include skin rashes and kidney stones. If either occurs cut back, but not drastically, on the Vitamin C intake and see your medical professional. A urinalysis to measure the oxalates can monitor most deficiencies or toxicities. Other potential problems to watch for when taking Vitamin C is not to take it directly with aspirin, this can be hard on the stomach and digestive system tissues or linings. Aspirin often helps to deplete the body of Vitamin C through excretion. Also, erosion of the teeth has been noted with chewable Vitamin C tablets. It is not recommended to brush the teeth for thirty minutes after taking a chewable Vitamin C tablet. Individuals who take the anti-coagulant warfarin should check with their medical professional before increasing or supplementing their diet with Vitamin C since it may reverse the desired effects.
With the low carbohydrate diet becoming very popular, studies are now showing an increase of that age old disease scurvy. Fruits and high carbohydrate potatoes, both rich in Vitamin C, are being avoided while participating in a low carbohydrate diet. It appears the worst offenders in lacking Vitamin C are men between the ages of 25 to 45 years old. Around 20 % of the remaining groups, including teenagers 13 to 18 are also lacking in Vitamin C. For those participating in a low carbohydrate diet supplementing Vitamin C and fiber might be considered. Should general fatigue, bleeding from the gums and bloodshot eyes start to appear, these are the first signs of scurvy.
The daily recommended allowance for Vitamin C is 75mg for women and 90mg for men. This is a recent recommendation Vitamin C increase of 50% for men and 25% for women. Those individuals that smoke are urged to increase the their daily intake to110 mg of Vitamin C since as an antioxidant it may counter the damage to cells that smoking causes. The suggested limit of Vitamin C for the average individual is 2,000 mg daily before toxicity begins. These numbers obviously a present broad range for the daily intake of Vitamin C so various environmental considerations need to be observed. Carbon monoxide from cigarette smoking or a smoggy environment can inhibit Vitamin C absorption as well as popular antihistamines and antacids. Physical or mental stressors and adrenalin will use up Vitamin C quickly along with many prescribed medications. Many of these factors need to be considered if you decide to increase your daily level of Vitamin C.