Vitamin C

September 22, 2008 – 6:56 pm

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Wonder Worker

Vitamin C has been called “Wonder Worker” because of its role in collagen formation, in neutralizing free radicals, and immune system support. It is the number one selling vitamin in the United States and one of the most searched for nutrients on the internet.

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient needed by many body functions. Since the human body does not produce or store vitamin C, it is important to include plenty of vitamin C rich foods in your daily diet. Most fruits and vegetables contain vitamin C. High sources of vitamin C include citrus fruits (such as oranges, lemons, grapefruits, and tangerines) and juices, green peppers, strawberries, tomatoes, broccoli, asparagus, peas, leafy greens, potatoes, watermelon, and cantaloupe.

Vitamin C is a weak acid in which the ascorbate ion can exist as either an acid or a mineral salt of ascorbate with a pH that is slightly basic or neutral. Generally, commercial vitamin C is a mix of ascorbic acid and/or other mineral ascorbates. Mineral ascorbates are usually buffered, less acidic, and easier for the body to assimilate. In cases where ascorbic acid causes abdominal pain or diarrhea, mineral ascorbates are usually a safe alternative. With mineral salts of ascorbic acid, the body gets both the vitamin C and the accompanying mineral. For example, pure calcium ascorbate provides 114 mg of calcium per 1000 mg of ascorbic acid.

Health Benefits
Vitamin C is necessary for the growth and repair of tissues in your body. Vitamin C is needed to form collagen, an important protein used to create skin, scar tissue, tendons, and blood vessels. It helps wounds to heal, protects against blood clotting and bruising, and is vital in the repair and maintenance of bones, cartilage, and teeth.

Vitamin C is an antioxidant which can help block some of the damage done by free radicals. Free radicals can occur as by-products when the body converts food into energy. The build up of free radicals over time can contribute to the development of various degenerative diseases and premature aging. Antioxidants can also help to lessen the damage to the body caused by pollution and toxic chemicals.

Vitamin C helps to protect and strengthen the immune system by stimulating the action of antibodies and immune system cells. Research indicates that vitamin C can improve the body’s resistance to infectious disorders and chronic health conditions.

While it is possible to get the minimum daily requirement of vitamin C from the food we eat, large doses may be desirable to address particular health issues and to promote longevity.

Scientific Studies
A 1978 study in Vitamin Intake and Health: A Scientific Review confirmed that elderly people generally have 50% less ascorbic acid in their plasma as people much younger. This decline in vitamin C is due mostly to their poor diet. Researchers found that adults over 65 years need daily doses of 150 mg for men and 80 mg for women.

According to research published in Micronutrients and Immune Functions, vitamin C’s major function is to neutralize free radicals. As a water soluble vitamin, it can fight free radical damage both inside and outside the cells. As an excellent source of electrons, vitamin C inhibits the activity of such free radicals as hydroxyl and superoxide radicals.

In an article published in a 1991 issue of American Journal of Clinical Nutrition, Gladys Block shares the results of a comprehension review she performed on 46 research studies that focused on the possible protective effects vitamin C provided against various types of cancer. Thirty-three of the studies showed that taking a high dose (160 mg per day) of vitamin C offered twice the protection as a low dose (less than 70 mg). The most positive results were found in cancer of the esophaqus, larynx, oral cavity, and pancreas. Next were cancer of the stomach, rectum, breast, and cervix. The least consistent results were noted in lung cancer. Block concluded that “the strength and consistency of the results reported here for several sites suggests that there may be a real and important effect of ascorbic acid in cancer prevention”.

In a study conducted in 1989, 260 patients diagnosed with viral hepatitis A were given 300 mg of vitamin C per day for several weeks. Researchers were particularly interested in the impact vitamin C would have on the body’s immune capabilities, such as serum immunoglobulin and neutrophil phagocytosis (the ability of the white blood cells to destroy foreign matter). At the end of the study, they found that vitamin C “exerts a remarkable immunomodulating action”. In other words, vitamin C helps the functioning of the body’s immune system.

A review of over 29 clinical trials (many were double-blind and placebo controlled) with over 11,000 subjects lead researchers to conclude that vitamin C helps reduce the duration and severity of colds, but not necessarily the frequency. Higher doses appear to be significantly more effective than lower doses. These studies support the conclusion that adults taking 1 to 2 grams per day during the cold season could improve workplace productivity and reduce absences from work. These studies proved that vitamin C was more effective for children and that they are less likely to suffer from side effects. This is particularly important as cold and flu symptoms can be more serious for children affecting their growth and development. In cases where more serious infections result (like ear infection or bronchitis), the child’s body must divert even more energy from growth and development to fight off the infection. Chronic childhood diseases can sometimes lead to permanent developmental consequences and further health problems in their adult life.

References:
Bendich Adrianne. “Antioxidant Micronutrients and Immune Responses.” New York; 1990.
Block Gladys. “Vitamin C and Cancer Prevention; The Epidemiologic Evidence.” American Journal of Clinical Nutrition (53:270s-825). The Amercian Society for Nutrition: Maryland; 1991.
Vasilev V. S., Komar V., Kisel N. “ Humoral and Cellular Indices of Nonspecific Resistance In Viral Hepatitis A and Ascorbic Acid.” Ter-Arkh (61(11), pg 44-46); 1989.
Gaby S.K., Singh V. N. “Vitamin C.” Vitamin Intake and Health: A Scientific Review (105-108). Marcel Dekker: New York; 1991.
Hemilia H. “Does Vitamin C Alleviate the Symptoms of the Common Cold?” Scandinavian Journal of Infectious Disease (26:1). Taylor & Francis: United Kingdom; 1996.
Hemilia H. “ Vitamin C Supplementation and Common Cold Symptoms: Problems with Inaccurate Reviews.” Nutrition (12:11, pg 804); 1996.

Resources:
Cameron Ewan, Pauling Linus. “Cancer and Vitamin C: A Discussion of the Nature, Causes, Prevention, and Treatment of Cancer with Special Reference to the Value of Vitamin C.” Camino Books: Pennsylvania; 1993.
Pauling Linus. “How to Live Longer and Feel Better.” Oregon State University Press: Oregon; 2006.