Many people have heard of vitamin C but do not fully understand the needs or the functions. I would like to present some facts about Vitamin C which were presented by the Food Standards Agency (FSA) of UK and the Linus Pauling Institute of the United States.
Chemistry:
Vitamin C is a six-carbon compound structurally related to glucose, consisting of two inter-convertible compounds: L-ascorbic acid, which is a strong reducing agent, and its oxidised derivative, L-dehydroascorbic
acid.
What is Vitamin C and when do I need it?
Most animals are able to synthesise vitamin C from glucose and galactose. However, primates are unable to do so.
Vitamin C is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body.
What does it do?
Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in the synthesis of the neurotransmitter, norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood.In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy (means that this is a great fat burning agent) . Research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.**
Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g., cigarette smoke). Vitamin C may also be able to regenerate other antioxidants such as vitamin E. One recent study of cigarette smokers found that vitamin C regenerated vitamin E from its oxidized form.**
Vitamin C as a antioxidant helps preserve lean body mass and fight against tissue break-down.
What happens if I take too much?
Taking large amounts of vitamin C can cause stomach pain, diarrhoea and flatulence. But these symptoms should disappear once you stop taking the supplements.*
Toxicity?
A number of possible problems with very large doses of vitamin C have been suggested, mainly based on "in vitro" experiments or isolated case reports, including genetic mutations, birth defects, cancer, atherosclerosis, kidney stones, "rebound scurvy," increased oxidative stress, excess iron absorption, vitamin B12 deficiency, and erosion of dental enamel. However, none of these alleged adverse health effects have been confirmed, and there is no reliable scientific evidence that large amounts of vitamin C (up to 10 grams/day in adults) are toxic or detrimental to health. . The latest RDA published in 2000, a tolerable upper intake level (UL) for vitamin C was set for the first time. A UL of 2 grams (2,000 milligrams) daily was recommended in order to prevent most adults from experiencing diarrhea and gastrointestinal disturbances. Such symptoms are not generally serious, especially if they resolve with temporary discontinuation or reduction of high-dose vitamin C supplementation. **
What is FSA advice?
You should be able to get all the vitamin C you need by eating a varied and balanced diet. But if you decide to take vitamin C supplements it's important not to take too much because this could be harmful.
Taking 1000 mg or less of vitamin C supplements a day is unlikely to cause any harm.*
What is Linus Pauling Institute Recommendations?
For healthy men and women, the Linus Pauling Institute recommends a vitamin C intake of at least 400 mg daily—the amount that has been found to fully saturate plasma and circulating cells with vitamin C in young, healthy nonsmokers.**
Should you follow the RDA of 2000 mg maximum daily limit or FSA of 1000 mg maximum daily limit; you should be pay particular attention of doses during pregnancy and reduce daily intake if you experience stomach/bowel discomfort resulting in stomach pain, diarrhea, flatulence or any combination of these.
* quoted from Food Standards Agency - Eat well, be well - Vitamin C
** quoted from LPI Linus Pauling Institute at Oregon State University
Disclaimer: The information on micronutrients and phytochemicals contained on this Web site does not cover all possible uses, actions, precautions, side effects, and interactions. It is not intended as medical advice for individual problems. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. The information should not be used in place of a consultation with a competent health care or nutrition professional.
Chemistry:
Vitamin C is a six-carbon compound structurally related to glucose, consisting of two inter-convertible compounds: L-ascorbic acid, which is a strong reducing agent, and its oxidised derivative, L-dehydroascorbic
acid.
What is Vitamin C and when do I need it?
Most animals are able to synthesise vitamin C from glucose and galactose. However, primates are unable to do so.
Vitamin C is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body.
What does it do?
Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in the synthesis of the neurotransmitter, norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood.In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy (means that this is a great fat burning agent) . Research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.**
Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g., cigarette smoke). Vitamin C may also be able to regenerate other antioxidants such as vitamin E. One recent study of cigarette smokers found that vitamin C regenerated vitamin E from its oxidized form.**
Vitamin C as a antioxidant helps preserve lean body mass and fight against tissue break-down.
What happens if I take too much?
Taking large amounts of vitamin C can cause stomach pain, diarrhoea and flatulence. But these symptoms should disappear once you stop taking the supplements.*
Toxicity?
A number of possible problems with very large doses of vitamin C have been suggested, mainly based on "in vitro" experiments or isolated case reports, including genetic mutations, birth defects, cancer, atherosclerosis, kidney stones, "rebound scurvy," increased oxidative stress, excess iron absorption, vitamin B12 deficiency, and erosion of dental enamel. However, none of these alleged adverse health effects have been confirmed, and there is no reliable scientific evidence that large amounts of vitamin C (up to 10 grams/day in adults) are toxic or detrimental to health. . The latest RDA published in 2000, a tolerable upper intake level (UL) for vitamin C was set for the first time. A UL of 2 grams (2,000 milligrams) daily was recommended in order to prevent most adults from experiencing diarrhea and gastrointestinal disturbances. Such symptoms are not generally serious, especially if they resolve with temporary discontinuation or reduction of high-dose vitamin C supplementation. **
What is FSA advice?
You should be able to get all the vitamin C you need by eating a varied and balanced diet. But if you decide to take vitamin C supplements it's important not to take too much because this could be harmful.
Taking 1000 mg or less of vitamin C supplements a day is unlikely to cause any harm.*
What is Linus Pauling Institute Recommendations?
For healthy men and women, the Linus Pauling Institute recommends a vitamin C intake of at least 400 mg daily—the amount that has been found to fully saturate plasma and circulating cells with vitamin C in young, healthy nonsmokers.**
Should you follow the RDA of 2000 mg maximum daily limit or FSA of 1000 mg maximum daily limit; you should be pay particular attention of doses during pregnancy and reduce daily intake if you experience stomach/bowel discomfort resulting in stomach pain, diarrhea, flatulence or any combination of these.
* quoted from Food Standards Agency - Eat well, be well - Vitamin C
** quoted from LPI Linus Pauling Institute at Oregon State University
Disclaimer: The information on micronutrients and phytochemicals contained on this Web site does not cover all possible uses, actions, precautions, side effects, and interactions. It is not intended as medical advice for individual problems. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. The information should not be used in place of a consultation with a competent health care or nutrition professional.