What is Vitamin C
Vitamin C, also called ascorbic acid, is one of the important water soluble vitamins. It is essential for collagen, carnitine and neurotransmitters biosynthesis. Most plants and animals synthesize ascorbic acid for their own requirement. However, apes and humans are not able to synthesize ascorbic acid due to the lack of an enzyme gluconolactone oxidase. Hence, ascorbic acid has to be supplemented mainly through fruits, vegetables, and tablets.
The current US recommended daily allowance (RDA) for ascorbic acid ranges between 100–120 mg/per day for adults. Many health benefits have been attributed to ascorbic acid such as antioxidant, anti-atherogenic, anti-carcinogenic, immunomodulator and prevent cold, etc. Vitamin C (ascorbic acid) is a vitamin your body needs to form blood vessels, cartilage, muscle, and collagen in bones. Vitamin C is also vital to our body's healing process.
An antioxidant, vitamin C might help protect our cells against the effects of free radicals — molecules produced when our body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer, and other diseases. Vitamin C also helps our body absorb and store iron.
Where do I get Vitamin C from?
Because our body does not produce vitamin C, we need to get it from our diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets.
Benefits of Vitamin C and problems caused when there's a lack
People with gastrointestinal conditions and some types of cancer might be susceptible to vitamin C deficiency. Vitamin C is also used to increase iron absorption from the gastrointestinal tract. Severe vitamin C deficiency can lead to a disease characterized by anemia, bleeding gums, bruising and poor wound healing (scurvy). If we take vitamin C for its antioxidant properties, do keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams.
Eating a diet rich in fruits and vegetables might lower one’s risk of many types of cancer, such as breast, colon and lung cancers. However, it's not clear whether this protective effect is related to the vitamin C content in the food. Taking oral vitamin C supplements doesn't appear to offer the same benefit.
Taking oral vitamin C supplements will not prevent the common cold. However, there is some evidence that when people who regularly take vitamin C supplements get a cold, the illness lasts fewer days and symptoms are less severe. Starting a vitamin C supplement only after one develops a cold is of no help.
Taking oral vitamin C supplements in combination with other vitamins and minerals seems to prevent age-related macular degeneration (AMD) from worsening. Some studies also suggest that people who have higher levels of vitamin C in their diets have a lower risk of developing cataracts.
Most people get enough vitamin C from a balanced diet. However, people with gastrointestinal conditions and some types of cancer might be susceptible to vitamin C deficiency and benefit from the use of oral supplements. Taking vitamin C supplements also might have other protective benefits.
Is taking Vitamin C supplements safe?
When taken at appropriate doses, oral vitamin C supplements are generally considered safe. Side effects tend to be dose-related (e.g., greater than 2000 mg/day). Oral vitamin C supplements can cause:
• Nausea
• Vomiting
• Heartburn
• Inflammation that might damage the esophagus (esophagitis)
• A blockage that keeps food or liquid from passing through your small intestine or large intestine (intestinal obstruction)
• Stomach cramps
• Fatigue
• Headache
• Sleepiness
• Diarrhea
• Insomnia
• Skin flushing
In some people, oral use of vitamin C can cause kidney stones. Long-term use of oral vitamin C supplements over 2,000 milligrams a day increases the risk of significant side effects.
For persons with medical problems, it is important to take note that Vitamin C may have potential interactions with one’s existing medications. First, taking vitamin C can increase one’s absorption of aluminum from medications containing aluminum, such as phosphate binders. This can be harmful for people with kidney problems.
Second, there is concern that use of antioxidants, such as vitamin C, during chemotherapy might reduce the drug's effect.
Third, taking vitamin C with oral contraceptive or hormone replacement therapy might increase one’s estrogen levels.
Fourth, oral use of vitamin C might reduce the effect of antiviral drugs like protease inhibitors.
Fifth, taking vitamin C with niacin, which might benefit people with high cholesterol, could reduce niacin's effect.
Sixth, high doses of vitamin C might reduce one’s response to warfarin, an anticoagulant.
