Vitamin C

Vitamin C Basics

Vitamin C is also known as Ascorbic Acid. It is an antioxidant essential for tissue growth and repair. The body cannot produce Vitamin C, and since it is water-soluble and not stored, it must be obtained from food and supplements.

Ascorbic acid is necessary to produce collagen; a protein needed to make tendons, ligaments, blood vessels, and skin. It helps to heal wounds, produce scars, repair cartilage, mend bones, and prevent cancer.

Additionally, Vitamin C aids in adrenal gland function (anti-stress hormone production), protects against the effects of pollution (liver uses to detoxify body), increases good cholesterol (HDL), and lowers blood pressure.

Dosage Guidelines

The body will require huge amounts of Vitamin C (ascorbic acid) during recovery from surgery, a cold or infection, trauma or injury. At these times, extra Vitamin C is required, and since the body does not store this vitamin, it must be consumed from food and supplements. Check with a medical professional before exceeding these recommended dosages. See 'Cautions' below.

The recommended daily allowance is as follows:

Sources

Some of the best food sources are orange juice, grapefruit, strawberries, papaya, cantaloupe, green peppers, leafy green vegetables, broccoli and tomatoes. Eating fresh fruits and vegetables insures the highest Vitamin C content.

Vitamin C comes in many forms: capsules, tablets (chewable, effervescent), powdered crystalline, and liquid. Dosages range from 25-mg to 1,000-mg. Ascorbic acid is also available buffered to protect the stomach.

Cautions

Although Vitamin C is basically non-toxic, high doses (in excess of 2,000-mg daily) may cause diarrhea and stomach discomfort. If prescription medication is taken on a regular basis, and before exceeding the recommended daily allowance, consult with a medical professional.

Vitamin C increases the absorption of iron in food and supplement forms. It will also interfere with copper absorption (decreases).