Vitamin C Ascorbic Acid

Vitamins

Vitamin C Ascorbic Acid

Required for synthesis of collagen (structural component of blood vessels, tendons, and bone), norepinephrine (neurotransmitter), and carnitine (amino acid involved in energy production); promotes wound healing; supports immune function and gum health; and has antioxidant properties.

Used to prevent cataracts, macular degeneration, heart disease, stroke, cancer, and colds; improve wound healing and response to stress; reduce bronchial spasms in asthmatics; and prevent lead toxicity.

Severe deficiency causes scurvy (bleeding, bruising, hair and tooth loss, joint pain, and swelling), which is rare today.

Marginal deficiencies are common among the elderly, alcoholics, and those with cancer, chronic illness, or stress. Symptoms include fatigue, easy bruising, poor wound healing and appetite, anemia, and sore joints.

Drugs that deplete vitamin C: oral contraceptives, aspirin, corticosteroids, and furosemide.

Large doses of vitamin C (greater than 1,000 mg/day) may reduce the effect of warfarin (blood-thinning drug).

The Linus Pauling Institute recommends 400 mg of vitamin C daily, which is higher than the RDA, yet much lower than the UL. Most multivitamin supplements provide 60 mg of vitamin C.

Natural and synthetic forms are chemically identical and have the same effects on the body.

Mineral salts of ascorbic acid (i.e., calcium ascorbate) are buffered and therefore less acidic and less likely to cause upset stomach.

Food Sources : Citrus fruit, tomatoes, red peppers, broccoli, strawberries, and potatoes

Adequate Intake : (mg/day)
Men = 90
Women = 76
Pregnancy = 85
Lactation = 120

Upper Limit : (mg/day)
Men = 2,000
Women = 2,000
Pregnancy = 2,000
Lactation = 2,000

Side Effects : Upset stomach, diarrhea, kidney stones (in those at risk), excess iron absorption