Healthy Tuesday Nutrient of the Week: Vitamin C

 

You may think you know everything about vitamins, but you could be wrong. Research has made some new discoveries on the benefits of ascorbic acid popularly known as vitamin C. The majority of people already know that it is extremely good for us and has numerous health-promoting attributes. It was discovered in 1930 by the Hungarian scientist Albert Szent-Gyorgyi while searching for a cure for the disease scurvy. It is found abundantly in fruits and vegetables, particularly citrus fruits, kiwi, strawberries, broccoli, potatoes, tomatoes, and peppers. It is destroyed by extreme heat during cooking and light exposure. In addition, it is a water-soluble vitamin which can leak out of foods that are submerged in water for too long. 

Consuming too much vitamin C can cause adverse effects, such as headaches, vomiting, diarrhea, and higher risk of forming kidney stones when taking supplements. The adverse effects usually do not present when consuming dietary sources. The recommended daily allowance (RDA) for adults over 18 years of age is 75 milligrams (mg) for non-pregnant females and 90 mg for males based on the National Institutes of Health (NIH) Office of Supplements. Megadoses of vitamin C being equal or greater than 10 times the RDA have mixed reviews. The Mayo Clinic reports that 2000 mg/day should be the upper limit since too much can cause harmful effects. Some researchers report that the small intestine cannot absorb more than 1000 mg at a time. The Nutrition Source of Harvard T. H. Chan School of Public Health, March 2020 states that the absorption of vitamin C decreases in the small intestine to less than 50% in amounts greater than 1000 mg. On the other hand, megadoses have been confirmed to alleviate various health problems. One must determine if the benefits outweigh the risks. Vitamin C has scientifically proven benefits and the latest studies are revealing even more.

Here is what we already know for sure:

⃝ Vitamin C is needed for the proper metabolism of protein, carbohydrates, and lipids in the body.

⃝ Vitamin C is required for the synthesis of collagen, a very important connective tissue found throughout the body, including the joints, nerves, and skin. Collagen plays a crucial role in tissue repair and wound healing. It literally holds everything together. 

⃝ Vitamin C makes the collagen that maintains the sturdiness of blood vessels protecting against heart disease and stroke.

⃝ Vitamin C boosts the immune system to more effectively fight off microbes and other invaders. This is why most of us have heard the advice to take more vitamin C when catching a cold or flu.

⃝ Vitamin C is facilitates the chemical reactions that give us energy and prevent fatigue.

⃝ Vitamin C is necessary for the synthesis of numerous chemical substances and hormones that maintain the optimal functioning of the brain and nervous system.

⃝ Vitamin C has anti-inflammatory and anti-oxidant properties that protect cells from oxidative damage. Any substance that is anti-inflammatory or anti-oxidant deters a wide range of diseases and slows the aging process.

⃝ Vitamin C is needed for the absorption of minerals, particularly iron that is required for building the blood. Now, I know why my mother used to tell me to rinse down my iron pills with orange juice.

⃝ Vitamin C is frequently used in skin care products, such as face creams, masques, serums, body washes, and lotions. Acts as an anti-oxidant to the skin by protecting it from environmental damage. Reputed to have a wrinkle-smoothing and brightening effects on the skin. Some individuals have reported that hair growth and condition improve from using hair/scalp products containing this nutrient. 

Cutting-Edge Research

Research on the effects of vitamin C on humans at the Linus Paul Institute (LPI) at Oregon State University made the following discoveries: 

1. Vitamin C neutralizes the toxic byproducts generated from human fat metabolism. Toxic byproducts are harmful chemicals that cause genetic (DNA) damage and inflammation.
2. It prevents endothelial changes within the walls of blood vessels that lead to plague build-up in atherosclerotic heart disease.
3. The featured nutrient blocks DNA degradation that triggers the conditions favorable to malignancy and the growth of cancer.

An article by Julius Goepp, MD in the Life Extension Science & Research Magazine, January 2021 presented the following research findings:

ℂ Protects against the oxidative damage of a bacteria known as Helicobacter Pylori that is the major cause of gastritis and stomach ulcers. It also reduces the dose of antibiotics needed to eradicate the organism. Lowered the risk of stomach cancer in subjects taking 400 mg/day.

ℂ  Lowers blood glucose, low-density lipoproteins (LDL's), and cell-damaging plasma free radicals in human subjects.

ℂ  Enhances the healthy effects of exercising and reduces the damaging effects of exercise-induced oxidation.

ℂ  Decreases the toxic effects of chemotherapy drugs and increases the anti-tumor capabilities of chemotherapy.

ℂ  Protects against the damaging effects of smoking and exposure to tobacco smoke.

ℂ  Reduces the frequency and severity of the common cold.

ℂ  Reduces the response to environmental triggers in children with asthma who took 250 mg/day. Reduces the need for steroid-based inhalers in adults with asthma.

ℂ  According to the article, the newest research recommends for non-smokers 75 mg/day for women and 90 mg/day for men. Smokers - 110 mg/day for women and 125 mg/day for men. These recommendations are higher than those of the RDA. 

In addition to the warnings already discussed, Life Extension advises that anyone with hematologic (blood) disorders, such as anemia, consult with a physician prior to taking vitamin C supplements. As with everything else, pregnant and lactating females should seek consultation as well.