Promotes The Health Of Our Skin Bones Joints And More
Did you know vitamin C is a key component in the production of collagen?* You can thank vitamin C for helping to keep your skin fresh and strong.*
Both oral and topical vitamin C , have been found to support bright and healthy skin.* In fact, according to an observational study from the American Journal of Clinical Nutrition, higher intake of vitamin C is associated with better skin appearance and fewer wrinkles.*
While collagen is certainly a buzzword on the skin care scene the structural protein is actually integral to bone and joint health, toowhich means adequate vitamin C intake is essential for healthy skin, bones, and joints.*
As Ferira expounds further, “Collagen is the most abundant protein in the human body, so yes, while that’s skin, joints, and bones, it’s also muscle, tendons, cartilage, blood vessels, the gut, and so on.” She goes on to say that “since vitamin C is required for normal collagen synthesis and its protection and preservation from oxidative stress, getting this nutrient daily has massive, whole-body implications.”*
The Best Vitamin C Supplements
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Most people can get adequate vitamin C in their diet by eating fruits and vegetables. However, some people take a vitamin C supplement due to dietary restrictions or a medical condition.
Vitamin C, or ascorbic acid, is a water-soluble vitamin and antioxidant essential for health. It helps the immune system, skin, and bones function, and it combats damage from free radicals, which are molecules that can adversely affect the body.
This article looks at who may benefit from taking vitamin C, how much people need to consume per day, and some of the best vitamin C supplements available on the market.
Effects Of Mega Doses Of Vitamin C
According to a study, researchers have treated cancer patients with high dosages of vitamin C, through IVC therapy . Scientists gave cancer patients up to 100g of vitamin C a day! Thats 100,000 mg. 100 times more vitamin C than a dosage of 1,000 mg or 100,000 times the recommended daily intake of vitamin C Thats a huge dose. So, what happened to these patients?
Regarding cancer, researchers observed:
- improvement in the quality of life,
- improved tolerance of conventional therapy,
- deterioration in clinical condition, in the absence of vitamin C dosage.
The side effects of mega dosages of vitamin C seem to be minimal, though. Patients experienced symptoms of Jarisch-Herxheimer reaction. This is a reaction of the body to endotoxins produced by the necrosis of harmful cells. Fever, chills, strong body odor, and pimples may be other side effects.
Dont forget that these side effects happened to cancer patients, after megadoses of vitamin C. Symptoms resolved after 2 to 3 hours, after injection with vitamin C.
On the other hand, therapy with high dosages of vitamin C may:
- stabilize cancer,
- have anti tumor activity in some cases,
- help patients regain strength, even walking again
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The Idea That Antioxidant Supplements Are A Miracle Cure Is Completely Redundant Antonio Enriquez
The idea that antioxidant is a miracle cure is completely redundant, says Enriquez. Linus Pauling was largely unaware of the fact that his own ideas could be fatal. In 1994, before the publication of many of the large-scale clinical trials, he died of prostate cancer. Vitamin C certainly wasnt the cure-all that he cantankerously claimed it was up until his last breath. But did it contribute to a heightened risk?
Dosing up on vitamin C does not even help us fight the common cold
Well never know for sure. But given that multiple studies have linked excess antioxidants to cancer, it certainly isnt out of the question. A study published in 2007 from the US National Cancer Institute, for instance, found that men that took multivitamins were twice as likely to die from prostate cancer compared to those who didnt. And in 2011, a similar study on 35,533 healthy men found that vitamin E and selenium supplementation increased prostate cancer by 17%.
Ever since Harman proposed his great theory of free radicals and ageing, the neat separation of antioxidants and free radicals has been deteriorating. It has aged.
Antioxidant is only a name, not a fixed definition of nature. Take vitamin C, Paulings preferred supplement. At the correct dose, vitamin C neutralises highly charged free radicals by accepting their free electron. Its a molecular martyr, taking the hit upon itself to protect the cellular neighbourhood.
Divide and conquer
Dietary Sources Of Iron
While taking iron supplements is one way to treat IDA, including food sources of iron in your diet can also help you meet your needs.
There are two main types of iron that come from your diet:
- Heme iron is found in foods like beef and seafood options
- Non-heme iron is found in foods like vegetables, beans, and whole grains. Certain foods are also fortified with non-heme iron.
Heme iron appears to be better absorbed in the body than non-heme iron. Taking vitamin C with non-heme sources of iron may help maximize iron absorption with little risk.
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Benefits Of Taking Vitamin C
Adding more vitamin C to your daily routine may provide benefits for a variety of health conditions. Despite many research studies, exactly how beneficial vitamin C is for the body is not clear. The general understanding of these studies is that increasing your intake of vitamin C could help in these areas:
Cancer prevention: Eating foods that are high in vitamin C could help lower the risk of certain cancers, such as colon, lung and . However, it appears that vitamin C supplements are as effective as getting vitamin C from the food in your diet.
Eye health: Vitamin C supplements may keep age-related from getting worse and could also lower the risk of developing .
Cold and flu Support: Studies show that increasing vitamin C intake does not prevent you from catching a cold or getting the flu. However, maintaining high levels of vitamin C year round might shorten the length of the illness and make symptoms milder.
- Cardiovascular health: The antioxidant benefits of a diet high in vitamin C may help reduce the oxidative damage that causes cardiovascular disease.
If you are interested in taking vitamin C, the recommended daily amount is 75 milligrams for women and 90 mg for men. Many people take vitamin C through supplements. It is water soluble, so your kidneys eliminate any excess vitamin C in your urine. Be sure to take supplements with a full glass of water to help with absorption.
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May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your bodys natural defenses .
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases .
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the bodys natural defenses fight inflammation .
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Approximately one-third of American adults have high blood pressure .
High blood pressure puts you at risk of heart disease, the leading cause of death globally .
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels .
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure by 3.8 mmHg and diastolic blood pressure by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average .
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Best Vitamins To Take With A Meal
You should take fat-soluble vitamins with meals or snacks that contain fat, such as avocado, egg yolks, or olive oil, for proper absorption.
Taking these vitamins with food ensures the optimal release of bile and pancreatic enzymes in the stomach that are required for the absorption of fat-soluble vitamins, Marinov says.
For some people, it makes the most sense to take these vitamins with a meal, like lunch or dinner, but you donât necessarily have to, Stephenson says. Any food with some fat, like hummus or a handful of nuts, can help break down these vitamins.
Other supplements that should be taken with food include:
- Calcium carbonate. This is because the stomach acid produced when you eat helps your body absorb this type of calcium. Calcium citrate on the other hand can be taken with or without food, so be sure to check the label to see the kind of calcium your supplement contains.
- Multivitamins. These contain both water-soluble and fat-soluble vitamins, so take with food to ensure the fat-soluble vitamins are absorbed.
- Magnesium. Taking magnesium on an empty stomach has a laxative effect and may cause diarrhea.
However, its also important for: fighting free radical damage and improving absorption of other nutrients .
Plus, its also key for collagen production, which is essential for connective tissue health and wound healing.
On the flipside, low intake has been linked with low bone mineral density and even obesity.
Ascorbic Acid Side Effects
Get emergency medical help if you have any of these signs of an allergic reaction:hives difficult breathing swelling of your face, lips, tongue, or throat.
Ascorbic acid may cause serious side effects. Stop using ascorbic acid and call your doctor at once if you have:
joint pain, weakness or tired feeling, weight loss, stomach pain
chills, fever, increased urge to urinate, painful or difficult urination or
severe pain in your side or lower back, blood in your urine.
Common side effects of Vitamin C may include:
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
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When Is The Best Time To Take Vitamin C And Vitamin B12
Vitamin C and vitamin B12 are water-soluble vitamins, which means you need water to absorb them. Take water-soluble vitamins on an empty stomach with a glass of water, recommends Dr. Perez-Gallardo.
And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it wont affect your sleep.
Oral Ascorbic Acid Versus Zinc Gluconate Versus Both Agents Versus Standard Of Care
In an open-label clinical trial that was conducted at two sites in the United States, outpatients with laboratory-confirmed SARS-CoV-2 infection were randomized to receive either 10 days of oral ascorbic acid 8,000 mg, zinc gluconate 50 mg, both agents, or standard of care.3 The primary end point was the number of days required to reach a 50% reduction in the patients symptom severity score. The study was stopped early by an operational and safety monitoring board due to futility after 40% of the planned 520 participants were enrolled .
Patients who received standard of care achieved a 50% reduction in their symptom severity scores at a mean of 6.7 days compared with 5.5 days for the ascorbic acid arm, 5.9 days for the zinc gluconate arm, and 5.5 days for the arm that received both agents . Nonserious adverse effects occurred more frequently in patients who received supplements than in those who did not 39.5% of patients in the ascorbic acid arm, 18.5% in the zinc gluconate arm, and 32.1% in the arm that received both agents experienced nonserious adverse effects compared with 0% of patients in the standard of care arm . The most common nonserious adverse effects in this study were gastrointestinal events.
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What Is The Recommended Dose Of Vitamin C
The Australian Government publishes a Recommended Dietary Intake for each vitamin, allowing you to check that you are getting the right amount.
Adults need around 45mg of vitamin C daily this equates to around half an orange or a cup of strawberries.
Breastfeeding women need more around 85mg daily while children need a little less, at around 35mg to 40mg daily.
There is some evidence to suggest that people who smoke cigarettes may need larger amounts of vitamin C than non-smokers to prevent deficiency one of many reasons to consider quitting smoking.
What Are The Side Effects Of Vitamin C
Vitamin C is generally considered safe, but high doses can cause side effects. These may include:
Higher doses are more likely to lead to side effects. Doses over 2,000 milligrams a day may increase the risk of diarrhea and kidney stones. If you have a history of kidney stones, taking more than 1,000 milligrams a day may increase your chances of having more.
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Vitamin C’s Role In The Body
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
Vitamin C is not stored in the body , so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.
Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
The Health Benefits Of Vitamin C
According to recent research, vitamin C may offer health benefits in these areas:
1. Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
2. Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad.
3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
“People who consume more fruit and vegetables will not only have higher levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview.
Other studies have suggested that vitamin C may also:
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What To Look For
Not all vitamin C supplements are created equal. To better ensure quality and safety, choose supplements that have been tested and certified by an independent certifying body, such as the U.S. Pharmacopeia, ConsumerLab, or NSF International.
Also, be aware that there are different types of vitamin C, including L-ascorbic acid and others that combine ascorbic acid with minerals , citrus bioflavonoids, or rose hips. None is considered better or more effective than the other for dietary use.
If anything, you can save money by choosing a plain L-ascorbic acid supplement and avoiding all of the other non-essential add-ins. The best way to get vitamin D is from foods that contain it.
Special Benefits Of Taking A High
As is clear from the evidence shared above, vitamin C is absolutely vital to our physiology in a 360-health kind of way.* Since it’s water-soluble , we must get the vitamin C we need each day through food and supplementation.*
People who find themselves calling out of work often may benefit from taking vitamin C daily for immune support.* As Carr explains, not feeling your best “results in decreased levels of vitamin C in the body and requires higher intakes of the vitamin to reach optimal status.”* Replenishing those stores of vitamin C daily will help your tissues and cells get the C they need when they need it.*
Vitamin C also supports collagen synthesis, so high-quality supplements are a great addition to your daily routine if you’re looking to support your skin health from the inside out.* And while targeted nutrition solutions for beauty are a growing area of research , truthfully, all of the health pathways and benefits listed above can be supported with an effective high-potency vitamin C supplement!*
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