People on western diets commonly fall short of getting enough of vital micronutrients such as Magnesium, Vitamin K, Vitamin C, Vitamin A, Calcium, and Folate. Vitamin C, a micronutrient found naturally in a number of brightly colored fruits and vegetables including oranges, lemons, papaya, peppers, broccoli, and kale, is also called ascorbic acid or ascorbate (when acid is neutralized, for example by adding baking soda). According to research, up to one-third of the US population are deficient in this important vitamin.
Dr. Linus Pauling, a Nobel Prize-winning chemist who is considered one of the fathers of biochemistry, spent much of his career studying Vitamin C. His work and the books he published provided much of the current understanding of the vitamin, and it is rumored that Pauling, who lived to 93, actually took 12,000 mg/day of Vitamin C!
Signs that we might have inadequate levels of Vitamin C include bleeding gums, weakness, irritability, changes in hair, nosebleeds, poor healing wounds, unexplained bruising, and painful swollen joints.
Photo by Helena Yankovska on Unsplash
benefits of vitamin c
According to the research of Chris Masterjohn PH.D., there are some key benefits to making sure we have enough Vitamin C in our diets:
Immune System Protection: Many take Vitamin C when they feel that they might be getting sick. Research turns out to show mixed results, but a possible sign that you need more Vitamin C is a decline in immune system function. Studies pointing toward the positive impact of Vitamin C were structured with taking it on a regular basis vs waiting until symptoms appear and/or taking larger amounts.
Mood Management: Inadequate amounts of Vitamin C might contribute to lethargy, lack of focus, and even a compromised sense of affection. Studies show that Vitamin C may help support our ability to experience the emotional impact of physical touch, because Vitamin C is needed to make oxytocin, the so-called love hormone. Another way that Vitamin C impacts our mood is through converting dopamine to norepinephrine, which is important for managing the fight or flight response, and therefore our anxiety levels.
Supports Cell Health: As an antioxidant, Vitamin C protects our tissues against wear and tear that occurs naturally with age and gets worse when we’re exposed to things like cigarette smoke, alcohol, and environmental toxins. Through this activity, all of the degenerative diseases like cancer, and heart disease, insulin resistance, and type 2 diabetes, could conceivably be improved. Without adequate Vitamin C the lining of our blood vessels and membranes of cells deteriorate. One study found that high levels of intravenous Vitamin C improved outcomes for those with pancreatic and ovarian cancer. Damage to cells caused by free radicals can also result in painful joints, bleeding gums, and low bone density. In addition, Vitamin C is needed for making collagen, the main structural protein found in skin and other connective tissue. Vitamin C, the only antioxidant proven to stimulate the synthesis of collagen, minimizes fine lines, scars, and wrinkles, so it‘s a common ingredient in skin care products (more on Vitamin C Serum here).
tips for successfully managing vitamin c levels:
Vitamin C is water-soluble, so it is hard to get too much. We don’t store or manufacture Vitamin C, so it is important to be intentional.
When eating fresh fruits and vegetables, focus on prioritizing raw and gently cooked versions of these foods. For those that struggle to get enough fruits and vegetables consuming organ meats will provide Vitamin C.
High levels of physical activity, illness, and exposure to toxins, alcohol, and cigarette smoke all increase the need for Vitamin C.
The form of Vitamin C that we want is called ascorbic acid/L-ascorbic acid (it’s the antioxidant).
RDA for Vitamin C is 90 mg/day for men and 75 mg/day for women, but researchers have found our needs can vary greatly. One study found there are biological differences (up to 10 fold) into how much Vitamin C is required. My trusted resources recommendations range from 200 milligrams of Vitamin C per day to 2 grams per day. So it really is variable, but the good news is, for the general population, side effects (i.e. diarrhea) require very large doses and go away when reduced or stopped.
Keep in mind Antioxidants (including Vitamin C), icing, and taking NSAIDs immediately after/before a workout or during a fasting window can actually negatively impact the body’s positive hormesis. This process occurs when low-dose exposure to stress induces positive health results.
One simple way to increase the benefits of our tea is to squeeze some lemon into our next cup!
risks
On the whole, supplementation with vitamin C, even over the amount needed, seems to be very safe. High doses of 4 grams per day to maybe even 10 grams per day may cause diarrhea, but it’s not really dangerous.
Populations that need to be careful are those with hemochromatosis. In this case, taking added Vitamin C can exaggerate iron overload. Those with glucose 6-phosphate dehydrogenase deficiency (8% of population) can aggravate that type of anemia. Finally, for those with high risk of oxalate-based kidney stones, Vitamin C supplementation may worsen the risk of kidney stones. Mind you, the risk is very small, with a difference in risk being three more cases in every two thousand people.
A couple of Amazon Associate Links that allow me to earn a little bit of money without raising your cost…
This is a very well price supplement option. I add Bulksupplements Ascorbic Acid to smoothies and my husband dissolves it into warm water and quickly downs the shot!
If you prefer a capsule. Paleovalley Essential C Complex is high quality, but more expensive.
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.