Vitamin C

Vitamin C is also known as ascorbic acid, semidehydroascorbate and dehydroascorbate but for now, we'll just call it Vitamin C! A most significant, yet little known fact about vitamin C is that most mammals produce their own from glucose! We humans are only missing one crucial enzyme, otherwise we would be making our own as well. It is theorized that we gave up that ability in order to have more glucose on hand to be more active and more nomadic.

Ascorbic acid earned its name for being a-scorbutic or against scurvy. The limy sailors who received lime juice in their grog didn't contract the dreaded disease. Sailors on the high seas for months often would contract scurvy in the absence of fresh produce, hence the absence of vitamin C! Those receiving lime juice did not get scurry. Stocking citrus fruit such as limes soon became routine on long voyages, hence the name "limeys."

A second very important, yet little known fact about vitamin C is that it's deficiency can lead to atherosclerosis... that's right good old (or bad old) "hardening of the arteries" or one form of heart disease. Quiz your cardiologist's knowledge of nutrition with that zinger!! Atherosclerosis can develop in the absence of vitamin C because atherosclerosis is partly the result of oxidized LDL cholesterol. Vitamin C is a champion at preventing oxidation (it's an ANTIoxidant after all) and also teams up with vitamin E to enhance the body's overall antioxidant status.

So, if a goat can make 8,000 mg of vitamin C per day, why would we only need 60 mg? That is because the RDI only addresses prevention of scurvy, it does not address other vitamin C deficiency signs or symptoms. Scurvy can occur when the body's total pool of vitamin C falls to 300 mg or so. It is unknown at what level other deficiency signs may occur. Vitamin C is essential to so many functions in the body, optimum intake is yet to be determined. Collagen synthesis, neurotransmitter and hormone production, and wound healing all depend on vitamin C so suboptimal levels will lead to problems in these areas.

Fatigue is actually the first sign of vitamin C deficiency! More obvious signs include impaired wound healing and easy bruising; recurrent infections and depressed white blood cell activity; anemia; allergies; muscle weakness; bone fragility and joint pain; loose teeth and bleeding gums; hysteria; depression and finally atherosclerotic plaque and heart disease. Yikes... and all for the want of a horseshoe nail... or at least some fresh fruit!

Our vitamin C requirements are KNOWN TO INCREASE with infections; burns; intake of certain medications including aspirin, steroids and oral contraceptives; extremely high or low temperatures; intake of toxic heavy metals such as mercury and lead; and under extreme stress. Vitamin C is stored in our adrenal glands and released under stress... the more stress, the more released and the cycle begins.

The best sources of vitamin C are FRESH PRODUCE, especially organic, vine ripened produce. Remember we can't synthesize it so we have to consume it daily. Specific sources include acerola berries (a whopping 1300 mg of vitamin C per 3.5 ounce serving); red chili peppers; guavas; bell peppers; kale, collard and turnip greens; broccoli; Brussels sprouts; watercress; strawberries; papayas; kiwis and of course citrus fruits. This list is not all inclusive but I must stop somewhere. Gee, if only we were goats and could just whip up a few thousand milligrams! Thankfully those vitamin C packed foods are tasty and pack a powerful nutrition punch overall.

FOOD sources of vitamin C are best because they also contain bioflavonoids and other unique phytonutrients that enhance vitamin C's action. However, I personally supplement for a safety net and keep extra doses on hand in the event of additional stress or exposure to a cold or flu. My daily favorite is the powdered Emergen-C products (click HERE). They have many flavors and are wisely buffered with minerals. Some flavors have additional nutrition support in them, but I always look for 1,000 mg of vitamin C per packet and 36 packets per box for best value.

The RDI is basically 60-75mg, more for smokers because it destroys vitamin C. Direct exposure to pollution, such as smoking, can wreak havoc on your vitamin C status! Vitamin C can be destroyed by exposure to oxygen and its content declines once a fruit or vegetable is picked or sliced. It is best to eat fruits and vegetables whole, or cut up close to consumption time. But how much should we consume daily?? Prize question... of course stick with the recommended 9-12 servings of fresh fruits and vegetables per day to maximize your phytonutrients. CLICK HERE for "Appendix B", quick easy reference tables for vitamin C content of select foods. As far as supplementation... another prize question!

How much is enough or too much? That may need to be determined for you by a qualified clinical nutritionist, but let me share a few stories. My uncle Tony is a well respected and robustly loved surgeon and he clued me into vitamin C 20 years ago! He used it routinely with his surgical patients and swore by its efficacy. His patients received 3,000 mg per day intravenously! I put him on the telephone with the trauma surgeons that I worked with. I insisted on the use of IV vitamin C and to this day it is used as part of an antioxidant protocol for trauma patients! I have taken continuing education classes with an MD, PhD who recommends a vitamin C/ascorbate flush protocol that may call for up to 20,000 mg of vitamin C! Since his area of expertise lay in the study of atherosclerosis at the NIH, I take his clinical advise to heart! No pun intended.... CLICK HERE and HERE for more technical reviews of vitamin C.

Do be aware however, there are some folks that do not tolerate high doses of supplemental vitamin C, including those with G6PD deficiency (you'll know who you are!), hemochromatosis and kidney stones.

SO if someone ever says that taking vitamins will just give you expensive urine, ask them how much formal clinical nutrition or functional medicine training they have had... then have them call me!