Vitamin C

The impact of water-soluble Vitamin C on the common cold is not folk lore; it is fact. ÒBeing well nourished with Vitamin C reduces the incidence of colds in normal life, and massive amounts of Vitamin C reduce the symptoms of colds,Ó according to Dr. Richard Passwater in his book, The New Super-Nutrition. Though it wonÕt prevent colds, Vitamin C can reduce the duration and ease the symptoms of them.1

In the 1970Õs, when two-time Nobel Prize winner Linus Pauling claimed that large doses of Vitamin C fight cancer and the common cold, he was criticized by some members of the scientific community. But his 1986 book cites sixteen studies supporting his premise that Vitamin C decreases the degree of suffering from a cold by 34% to 68%.2 Whether or not the medical community believes these studies, the general public does as evidenced by the amount of Vitamin C purchased, especially during cold and flu season.

As an antioxidant, Vitamin C may help prevent many serious diseases such as heart disease and cancers of the lung, throat, mouth, stomach, pancreas, cervix, rectum and breast. It plays a major role in collagen formation, and in amino acid metabolism and hormone synthesis. It contributes to the formation of the amino acid tyrosine, the precursor for the neurotransmitters epinephrine and norepinephrine, and the release of these hormones from the adrenal glands. It might also help regulate insulin action in diabetes.

A 1995 study reported that high intake of Vitamin C was protective both for respiratory infection and for cardiovascular disease. Another study found people with low dietary intake of the vitamin had more LDL, or Òbad,Ó cholesterol and higher blood pressure. It has not been proven that Vitamin C helps to raise levels of HDL, or ÒgoodÓ cholesterol, but it does appear to prevent the LDL cholesterol from forming artery-clogging plaque. These findings support the hypothesis that Vitamin C may protect against cardiovascular disease. Another study released in 1995 reported results of a twenty-year study suggesting Vitamin C is related to mortality from stroke in people aged 65 and over. Mortality from stroke was highest in those with the lowest Vitamin C levels. Given its functions as an antioxidant, it is not surprising to find a strong link between Vitamin C and longevity.3

The curative powers of Vitamin C first came to prominence because of the work of British naval physician James Lind. In 1753, he recognized scurvyÕs direct link to diet when he noted lemons, limes and fresh green produce contained a mysterious scurvy-preventing substance. Unbeknownst to Lind, humans are one of a very few species that cannot manufacture Vitamin C and must depend on food for this vital nutrient. Up until that time, sailors on long sea journeys and soldiers and occupants of besieged areasÑpeople cut off from foodstuffs containing the vitaminÑinevitably fell victim to the disease. The British navy implemented a policy of taking these foods on board ship, and, according to some historians, this helped to launch the British navyÕs era of dominance at sea.

1 Passwater R, The New Super-Nutrition, 286. See also: Editors of Prevention Magazine, The Complete Book of Vitamins and Minerals for Health, 131; and Garrison and Somer, Nutrition Desk Reference, 440.

2 Pauling, Linus; How to Live longer and Feel Better, as cited in Passwater R, The New Super-Nutrition, 286.

3 Chakrabarty S, Nandi A, Mukhopadhyay C, et al: Protective role of ascorbic acid against lipid peroxidation and myocardial injury. Mol C Bioch 1992;111:41-47; Jaques P: Effect of vitamin C on high-density lipoprotein cholesterol and blood pressure. J Am Col N 1992;11:139-144; and Brazg R, Duell P, Gilmore M, et al: Effects of dietary antioxidants on LDL oxidation in noninsulin-dependent diabetics. Clin Res 1992;40:103A.

VITAMIN C: SOURCES

• Black currants
• Broccoli
• Brussels sprouts
• Cabbage
• Collards
• Grapefruit
• Green peppers
• Guava
• Kale
• Lemons
• Mangos
• Orange juice
• Oranges
• Papayas
• Potatoes
• Rose hips
• Spinach
• Strawberries
• Sweet and hot peppers
• Tangerines
• Tomatoes
• Watercress

Available as:

• Capsules or tablets. Take with meals or immediately after food to decrease stomach irritation.
• Oral solution: Dilute in at least 1/2 glass water or other liquid. Take with meals or 1 to 1-1/2 hours after meals unless otherwise directed by your doctor.
• Injectable forms are administered by doctor or nurse.
• Chewable tablets.
• Effervescent tablets: Allow to dissolve completely in liquid before swallowing.
• A constituent of many multivitamin/mineral preparations.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: PROVEN BENEFITS

• Promotes healthy capillaries, gums, teeth.
• Aids iron absorption.
• Helps heal wounds and broken bones.
• Prevents and treats scurvy.
• Treats anemia, especially for iron-deficiency anemia.
• Treats urinary-tract infections.
• Helps form collagen in connective tissue.
• Increases iron absorption from intestines.
• Contributes to hemoglobin and red blood cell production in bone marrow.
• Blocks production of nitrosamines.

What this vitamin does:

• Necessary for collagen formation and tissue repair.
• Participates in oxidation-reduction reactions.
• Needed for metabolism of phenylalanine, tyrosine, folic acid, iron.
• Helps utilization of carbohydrates, synthesis of fats and proteins, preservation of integrity of blood vessel walls.
• Strengthens blood vessels.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: UNPROVED SPECULATED BENEFITS

• Prevents or cures the common cold and other infections.
• Cures some forms of cancer.
• Reduces cholesterol.
• Protects against heart disease.
• Prevents blood clots.
• Prevents allergies.
• Prevents or cures poisoning from various substances.
• Cures arthritis, skin ulcers, hay fever.
• Reduces rectal polyps.
• Alleviates mental illness.
• Relieves herpes infections of eyes and genitals.
• Prevents periodontal disease.
• Detoxifies those who abuse alcohol and drugs.
• Heals bed sores.
• Retards aging.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: SPECIAL CONSIDERATIONS

• Anyone with inadequate caloric or nutritional dietary intake or increased nutritional requirements.
• Older people (over 55 years).
• Pregnant or breast-feeding women.
• Those who abuse alcohol or other drugs.
• People with a chronic wasting illness, acute illness with fever, hyperthyroidism, tuberculosis, cold exposure.
• Anyone who experiences excess stress for long periods or who has recently undergone surgery.
• Athletes and workers who participate in vigorous physical activities.
• Those with a portion of the gastrointestinal tract surgically removed.
• People with recent severe burns or injuries.
• Those receiving kidney dialysis.
• Infants on unfortified formulas.

Miscellaneous information:

FOOD PREPARATION TIPS TO CONSERVE VITAMIN C:

• Eat food raw or minimally cooked.
• Shorten cooking time by putting vegetables in very small amounts of water.
• Avoid prolonged standing of food at room temperature.
• Avoid overexposure of food to air and light.
• Avoid soaking vegetables.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: DEFICIENCY SYMPTOMS

• Scurvy: muscle weakness, swollen gums, loss of teeth, tiredness, depression, bleeding under skin, bleeding gums
• Shortness of breath
• Digestive difficulties
• Easy bruising
• Swollen or painful joints
• Nosebleeds
• Anemia: weakness, tiredness, paleness
• Frequent infections
• Slow healing of wounds1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: UNPROVED SPECULATED SYMPTOMS

• Blood vessel weakness1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: LAB TESTS TO DETECT DEFICIENCY

• Vitamin C levels in blood plasma.
• Measurement of ascorbic-acid level in white blood cells. (Expensive and used mostly for experimental purposes.)
• Urinary concentration.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: OPTIMAL LEVELS

300-3,000 mg.

VITAMIN C: MINIMUM DOSAGE

Recommended Dietary Allowance (RDA):

Estimate of adequate daily intake by the Food and Nutrition Board of the National Research Council, 1989.

Age RDA

0-6 months 30mg

6-12 months 35mg

1-3 years 40 mg

4-6 years 45mg

7-10 years 45mg

1-10 years 45mg

11-14 years 50mg

15+ years 60mg

Pregnant 70mg

Lactating 1st 6 mos 95mg

2nd 6 mos 90mg

VITAMIN C: WARNINGS AND PRECAUTIONS

Don't take if you:

• Are allergic to Vitamin C.

Consult your doctor if you have:

• Gout.
• Kidney stones.
• Sickle-cell anemia.

Over age 55:

• Needs are greater.
• Side effects are more likely.

Pregnancy:

• Requires Vitamin C supplements because of demands made by bone development, teeth and connective-tissue formation of fetus. Consult doctor to ensure correct dose.

Breast-feeding:

• Requires Vitamin C supplementation to support rapid growth of child. Consult doctor to ensure correct dose.

Effect on lab tests:

WITH MEGADOSES (10 TIMES RECOMMENDED RDA):

• Blood in stool. Large doses may cause false-negative test results.
• LDH and SGOT
• Glucose in urine. Depends on method used.
• Serum bilirubin. False low level.
• Urinary pH. False low level.

Storage:

• Store in cool, dry place away from direct light, but don't freeze.
• Store safely out of reach of children.
• Don't store in bathroom medicine cabinet. Heat and moisture may change action of vitamin.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: OVERDOSE/TOXICITY

Signs and symptoms:

Flushed face, headache, increased urination, lower abdominal cramps, mild diarrhea, nausea, vomiting for oral forms. Dizziness and faintness (if given by injection).

What to do:

For symptoms of overdosage: Discontinue vitamin and consult doctor. Also see ADVERSE REACTIONS OR SIDE EFFECTS.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: ADVERSE REACTIONS OR SIDE EFFECTS

Reaction or effect What to do

Anemia Discontinue. Call doctor immediately.

Flushed face Discontinue. Call doctor when convenient.

Headache Discontinue. Call doctor when convenient.

Increased urination Discontinue. Call doctor when convenient.

Lower abdominal cramps Seek emergency treatment.

Mild diarrhea Discontinue. Call doctor when convenient.

Nausea Seek treatment.

Vomiting Seek treatment.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

VITAMIN C: INTERACTION WITH OTHER SUBSTANCES

• Aminosalicylic acid (PAS for tuberculosis) increases chance of formation of drug crystals in urine. Large doses of Vitamin C must be taken to produce this effect.
• Anti-cholinergics decrease anti-cholinergic effect.
• Anti-coagulants (oral) decrease anti-coagulant effect.
• Aspirin decreases Vitamin C effect.
• Barbiturates decrease Vitamin C effect. Increases barbiturate effect.
• Calcium assists in absorption of calcium.
• Copper decreases absorption of copper. Large doses of Vitamin C must be taken to produce this effect.
• Iron supplements increase iron effect.
• Mineral oil decreases Vitamin C effect.
• Oral contraceptives decrease Vitamin C effect.
• Quinidine decreases quinidine effect.
• Salicylates decrease Vitamin C effect.
• Sulfa drugs decrease Vitamin C effect. May cause kidney stones.
• Tetracyclines decrease Vitamin C effect.
• Tobacco decreases absorption. Smokers may require supplemental Vitamin C.
• Alcohol can be more rapidly broken down in body with large doses of Vitamin C.1

1 From Griffith HW, Vitamins, Minerals, and Supplements.

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