Vitamin C

Many experts are now realizing that the recommended daily intake (RDI) is far too low to provide for optimum health and protection against disease. The “recommended daily intake” is only enough to prevent vitamin-deficiency (e.g. scurvy), but not nearly enough to support optimal health.

The Nobel prize-winning scientist Dr. Linus Pauling was among the first to recognize the importance of high-dose vitamin C supplementation more than 30 years ago. Since then, scientists have amassed impressive evidence supporting the numerous benefits of high-dose vitamin C. The researchers conclude that the RDI should be raised to 200 mg/day. This amount of vitamin C can be obtained from a diet containing five daily servings of fresh fruit and vegetables.

Function

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. Leftover amounts of the vitamin leave the body through the urine. This means that you need a continuous supply of such vitamins in your diet. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments and blood vessels. Vitamin C is essential for the healing of wounds, the repair and maintenance of cartilage, bones, teeth, production of hormones and the immune system. It’s a highly effective antioxidant, protects vitamin A and vitamin E and helps iron absorption.

Vitamin deficiency

Bleeding and bruising easily, nosebleeds, hair and tooth loss, inflammation and bleeding of the gums, dry skin, joint pain and swelling, irritability, exhaustion, anemia, infections, possible weight gain because of slowed metabolism.

Food sources

Tomato juice, kiwi, mango, orange, grapefruit juice, strawberries, potatoes, spinach, broccoli, snow peas, red bell peppers, green peppers, leafy greens

Examples of therapeutic usage (not always proven effective or safe)

Infections, improving endothelial function, reducing heart attack risk, promoting longevity and enhancing cancer survival. Researchers have found that people who suffer from asthma, arthritis, cancer, diabetes and heart disease have much lower levels of vitamin C in their blood compared to healthy people.

Toxic dose – symptoms

Toxicity is very rare, because the body cannot store vitamin C. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset, diarrhea, kidney stones and excess iron absorption.

AIs (Adequate Intakes)

RDAs (Recommended Dietary Allowances)

If you smoke, you need to add 35 milligrams per day of vitamin C. If you are regularly exposed to tobacco you need to make sure that you meet the RDA for vitamin C.

Source: USDA Dietary Reference Intakes