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Vitamin C

Vitamin C, also known as ascorbic acid, is required in enzyme reactions that use oxygen. Oxygen can become toxic to the body, reacting with proteins, DNA, and lipids to damage cells. Vitamin C is an antioxidant that protects cells from oxidative damage

And if I don't get enough?

In past centuries vitamin C deficiency, or scurvy, was a major cause of death. Scurvy's symptoms include bleeding gums and hemorrhages in blood vessels all over the body.

In the 1970s some scientists promoted use of large doses of vitamin C to prevent the common cold and confer superior health. Controlled, double blind clinical trials showed that vitamin C has only minimal effects on the common cold [1]. A meta-analysis of multiple studies concluded that 1,000-2,000 mg of vitamin C per day would result in one fewer cold every 9 years, and duration of the cold symptoms would be shortened by 2 hours.

And if I get too much?

Up to 1,000 g of vitamin C per day is generally safe. Continued large doses have been associated with increased kidney stones, although the evidence for this is controversial. Because vitamin C is water-soluble, excess amounts are quickly flushed out of the body. This may be a problem with marginal kidney function.

 

Vitamin C is found in high concentrations in…

  • Peppers

  • Broccoli

  • Spinach

  • Tomatoes

  • Potatoes

  • Strawberries

  • Citrus fruits

 

Recommendations

If you decide to take vitamin supplements:

  • Doses larger than 500 mg per day are quickly excreted in the urine and therefore a waste of money.

  • Rinse the mouth after using chewable vitamin C because it is acidic and can erode tooth enamel.

  • Be aware of the vitamin C you are getting from fruits, fortified juices and cereals and count that into your vitamin C total for the day.

 

Reference

1. Anderson TW.:Large scale trials of vitamin C. Ann. NY Acad. Sci. 258:458-504 (1975)