Vitamin C is water soluble hence safe when taken in large quantities. It has powerful antioxidant and detoxifying properties. Since it cannot be made by the body a dietary intake is essential. It is destroyed in food during cooking, as boiling causes leakage and also destroyed by storage.
It is required for
| maintaining a healthy immune system (for the activity of leucocytes, immunoglobulin and natural antibodies) |
| normal blood cholesterol levels. |
| the health of every body tissue including collagen, bones, gums, teeth and blood vessels. At least 300 biochemical pathways are known to involve vitamin C. |
| protection of vitamins A and E against damage |
| the formation of corticosteroid hormones in the adrenal gland. |
| promotes iron absorption which is useful for those following a non animal source diet |
Therefore vitamin C may be useful for those wishing to boost immune function, those with stress, joint problems, suffering from degenerative diseases, smokers and people with high alcohol intake.
causes bleeding gums; loose teeth; scurvy; perifollicular heamorrhaging; skin bruising and bone disease. Smokers and pregnant and lactating women should increase their intake. Low vitamin c status can cause adverse drug reactions in elderly patients.
Bioflavonoids often found in vitamin C supplements are colourful antioxidants found in plant pigments that increase the absorption and utilisation of vitamin C in the body. A rich source is found in the pulp and rind of citrus fruit and vegetables. Some of the most common include anthocyanidins, Hesperidin, Myricetin, Nobiletin, Proanthocyanidins, Quecetin and Rutin.
Rosehips are a rich natural source and were used in syrups long before vitamin c was discovered in 1932.
Timed release preparations may be suitable for those with
irregular eating habits or who find it difficult to ensure a
regular intake throughout the day .Also available in non
acidic supplement form as Ester-C.
RDA is 60mg, high doses of vitamin C (typically over 3gm ) may cause Gastric upset and diarrhoea in some people although this is reversible by discontinuing or reducing the dose. Megadosing can inhibit the effectiveness of the contraceptive pill when taken at the same time of day.