Vitamin C: versatile & vital: learn about the hidden talents of this master nutrient

Better Nutrition, Nov, 2006 by Jack Challem

What It Does Best

As nutrients go, vitamin C appears to be fundamental to life itself. A 2003 test tube study found that it prompted the conversion of generic stem cells into specialized heart cells. Vitamin C was the only one of 880 substances--including other antioxidants that led to the formation of cardiac cells, which started pulsating as the researchers looked at them through a microscope.

Vitamin C is needed to make two proteins, collagen and elastin, which literally hold our bodies together. Collagen forms part of our skin, cartilage and other connective tissues, and elastin enables tissues to stretch. Vitamin C is also essential for fighting infections, as well as for neurotransmitter synthesis. And it plays an important role in neutralizing the dreaded free radicals, which can lead to premature aging.

Health Benefits

Most of us know that a deficiency of vitamin C leads to scurvy, the first signs of which are irritability, and fatigue. We've all also heard that vitamin C can help reduce the severity and duration of cold symptoms. But in addition, people who consume a lot of vitamin C seem to live longer than those who get less, as found in the First National Health and Nutrition Examination Survey. A recent Arizona State University study suggests that boosting vitamin C intake by about 500mg helps increase your body's ability to burn fat during exercise. And vitamin C's antioxidant activity may also protect against certain cancers and cardiovascular disease.

The Different Forms

Vitamin C, also called ascorbic acid, is sold in capsules, tablets, powders and packets that fizz in water. Look for products without added colors, lactose or sugars. Vitamin C and bioflavonoids are synergistic, so consider a product that combines them. Virtually all vitamin C supplements are made from corn sugar. (If you are allergic to corn, try an alternative source such as sago palm.) Many vitamin C supplements also contain rose hips and acerola, both of which are fruits rich in vitamin C.

Controversies

In the 1970s, Nobel laureate Linus Pauling recommended high-dose vitamin C to help treat cancer patients, but followup clinical trials failed to confirm benefits, just recently, though, researchers reported that intravenous vitamin C can boost blood levels up to 70 times those achievable through oral supplements. These enormous blood levels are high enough to be toxic to cancer cells.

What Is Ester-C?

Ester-C is a patented, nonacidic form of vitamin C that is thought to be gentler on the stomach, causing fewer digestive side effects.

Heads Up

Taking too much vitamin C orally can cause diarrhea. Robert Cathcart III, MD, recommends the "bowel tolerance" approach for determining your ideal vitamin C levels. Here's how it works: Take the vitamin in increasing amounts several times a day. When your stools loosen, reduce the dosage a little.

What to take

Typical doses of vitamin C range from 500mg to 2000mg, but these amounts may be absorbed better if spaced out during the day. (Time-release formulas are also available.) Taking vitamin C on an empty stomach can cause stomach upset, especially in those sensitive to heartburn or other stomach problems.

QUICK TIP:

Take Away the Ache Next time you feel tired and achy after a long day, add a packet of vitamin C crystals to your bath to relieve muscle stiffness and soreness.

TWINLAB SUPER C is a powder that dissolves instantly, delivering 2000 mg of vitamin C plus rose nips, acerola and bioflavonoids.

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GARDEN OF LIFE LIVING VITAMIN C is derived from whole food sources and contains a berry blend for extra antioxidant protection.

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NATROL ESTER-C with bioflavonoids and calcium is manufactured to be pH neutral, making it easier for the body to digest and absorb.

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NATURE'S ANSWER LIQUID VITAMIN C contains Quik-Sorb, an exclusive blend of herbs that enhances delivery of the nutrients.

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