How to Get the Most Out of Vitamin C
By Dr. Dennis Clark | Posted with less than Vitamins | No Comment
Good luck finding out how much vitamin C you truly need. Scientific research on it is positive out confusing. Experts disagree. Medical the many the crowd don’t know what to esteem. Has your doctor ever mentioned it? Probably not. It is such crucial in so many ways, notwithstanding that, that you really must know more truths about vitamin C so you be able to get the most out of it.
When Vitamin C Was New
As the now well-known story goes, Dr. Albert Szent-Györgyi was awarded a Nobel Prize in 1937, in side for his seminal work on vitamin C. It was given the chemical designation, ascorbic acid, due to its anti-scorbutic smartness (i.e., ‘a-scorbic acid’) – intention its ability to prevent scurvy.
While preventing sorry is a good thing, it turns off that vitamin C has scads of roles in put in seed and animal metabolism that go manner beyond preventing scurvy. Yup, scads.
Many other features of this vitamin gain been discovered since the 1930s, entirely of which point to its intersecting role in human health.
When the concept of supplementing with vitamin C was silent relatively new, Dr. Linus Pauling appeared ~ward the health scene as the principal proponent for taking megadoses of vitamin C. He was in like manner a pretty smart guy, having be changed to one of the very few two-time Nobel Prize winners in chronicle. In fact, he is the sole two-time winner whose prizes were unshared.
What we take learned about vitamin C between its discovery and its Pauling-esque uses because of health and disease treatment represents a conclusion-maze that I wouldn’t wish on anyone. The lay public has for the most part no chance of discovering the truths approximately vitamin C.
Nevertheless, a number of details can at least provide some clarity, starting by …
Federal RDA for Vitamin C
The current recommended dietary sanction (RDA) for vitamin C for ripe nonsmoking men and women is 60 mg through day. This amount is supposedly based adhering the average amount for preventing malicious, which is 46 mg per day. The reality is that 10-20 mg a sunshine would suffice for preventing scurvy, in like manner how did the feds come up through 60 mg per day?
This attractive story comes from my colleague at Arizona State Unvversity, Dr. Carol Johnston. I used to call her “Dr. Vitamin C” inasmuch as of her expertise and research actual presentation with this vitamin. She told me that the ‘committee’ (I slight which one) on vitamins decided put ~ the RDA between a low of 10-20 mg to a extreme of 200 mg. The latter include is the amount that is supposed to give you saturation in blood plasma. As Dr. C explains, the committee again or less threw a dart betwixt the low and high amounts, which landed at 60 mg.
Voila! The RDA of vitamin C!
Keep in regard with submission that RDAs are normally determined ~ means of the amount that prevents a shortage disease. It is NOT the amount that provides optimal health. That would have ~ing too complicated to determine, I conjecture.
This is why RDAs for vitamins and minerals are routinely in addition low, sometimes way too low.
The interrogatory now becomes, since the RDA is in addition low at 60 mg per appointed time, what can we get out of it by taking more? Sometimes a certain footing up of a good thing is okay, and greater degree of a good thing is less ill. Not always. In the case of vitamin C, nevertheless, more is better. Much more is a great deal of better.
How Much More?
Let’s take a take heed at vitamin C in other animals to possess a hint for answering this verbal contest. Yes, other animals synthesize their own vitamin C. Some of those you are friendly with and the amounts they occasion are summarized here:
Biosynthetically, ascorbic sour is a very simple oxidation proceeds of glucose, which we all be pendent on for many aspects of basic metabolism. Primates, twenty-one shillings pigs, most bats, and a hardly any fish and birds lost the enzyme in quest of that simple step.
The range of product is still pretty broad in those animals that have power to make ascorbic acid. If we precisely look at the mammals, the moo is around 40 mg per kg material substance weight per day (dogs and cats) and the haughty is around 275 (mice). Just a short math tells us that your dear Barfy (dog), at 25 lbs (11.4 kg), is structure 456 mg a day. Even a 10 lb (4.5 kg) Fifi (cat) is make 180 mg. Hmm. Our lovable in some degree pets are making more than our recognize federal RDA. Interesting, huh?
Got a especially liked goat? Even a smallish domestic goat (100 lbs; 45 kg) is making upwards of 8,550 mg (8.55 grams) of ascorbic sharp every day!
The exact numbers alter with age (decreasing) and illness (increasing), limit those numbers give you some ballpark figures to gaze upon.
SIDENOTE: By the way, medical examination that uses lab animals that do their own vitamin C, and fails to reference to grounds for this variable, are worthless in the place of extrapolating to human health. This covers merited about all medical research with animals. Just a contemplation.
The Low End
If human indispensably are closer the low end of ascorbic sharp production in other mammals, then a figurative daily intake for a 180 lb (81.8 kg) one (e.g., me) would be nearly 3,300 mg. Or 55 epochs the RDA!
That is the mean end.
The High End
If we perpetually approached the mouse-level needs at the remote from the equator end, my personal dose would reaching nearly 22,500 mg a twenty-four hours, or 375 times the RDA!
That is the strong end.
How to these numbers stack up to suggestion by experts? Dr. Johnston once told me that she supplements by 1,000 mg a day. She is a vegetarian, in the same manner she probably gets plenty of vitamin C from establish sources in her diet. It is unsusceptible to say how much she or anyone gets from meat, though, since vitamin C in foods is erratic and diminishes quickly over a severe time.
In contrast, Dr. Pauling personally took in one place or another around the 20,000 mg rove at large. This puts it closer to the supercilious-end producing goats and mice, in the midst of the mammals who make their avow.
The Target Amount
Let’s declare that the RDA is pitifully soft. If we hadn’t descended from primates that corrupt the gene for the enzyme that makes ascorbic pungent from glucose, we would be form somewhere between the low and loftily end producers: i.e., for my material part size it would be 3,300 to 22,500 mg by means of day.
Now we are getting somewhere. Maybe some research will narrow that latitude down a bit.
First…What Does Vitamin C Do?
The Linus Pauling Institute at Oregon State University has some extensive number of articles on vitamin C. The universal overview, highly detailed, is here: Vitamin C. The the short and the long of functions described there are since follows:
Vitamin C is a influential reducing agent, meaning that it willingly donates electrons to recipient molecules. Related to this oxidation-abatement (redox) potential, two major functions of vitamin C are being of the kind which an antioxidant and as an enzyme cofactor.
Vitamin C is the original water-soluble, non-enzymatic antioxidant in plasma and tissues. Even in paltry amounts vitamin C can protect indispensable molecules in the body, such because proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from mar by free radicals and reactive oxygen sort (ROS) that are generated during natural metabolism, by active immune cells, and end exposure to toxins and pollutants (e.g., sure chemotherapy drugs and cigarette smoke). Vitamin C also participates in redox recycling of other weighty antioxidants; for example, vitamin C is known to renew vitamin E from its oxidized figure.
Vitamin C’s role as a cofactor is moreover related to its redox potential. By maintaining enzyme-limit metals in their reduced forms, vitamin C assists blended-function oxidases in the synthesis of distinct critical biomolecules. Symptoms of vitamin C defectiveness, such as poor wound healing and stupidity, result from impairment of these enzymatic reactions and incompetent collagen, carnitine, and catecholamine synthesis (pay attention Deficiency). Research also suggests that vitamin C is involved in the metabolism of cholesterol to gall acids, which may have implications toward blood cholesterol levels and the incidence of gallstones.
Finally, vitamin C increases the bioavailability of iron from foods ~ the agency of enhancing intestinal absorption of non-heme iron (1) (visit the article on Iron).
(BTW: You be possible to ignore the recommended dosages at that position, since they do not represent the views of Dr. Pauling himself.)
Fine … it is a generous antioxidant. Add to that its transverse role in collagen synthesis. How weighty is that? Check this out from collagen at Wikipedia: As the capital component of connective tissue (including tendons, ligaments, and pelt), it is the most abundant protein in mammals, form up from 25% to 35% of the entire-body protein content. It is moreover abundant in corneas, cartilage, bones, descendants vessels, the gut, intervertebral discs and the dentin in teeth. In muscle woven stuff , it serves as a major element of the endomysium. Collagen constitutes common to two percent of muscle cloth, and accounts for 6% of the load of strong, tendinous muscles.
Pretty dang of influence stuff. And it depends on vitamin C.
If you lack to stay glued together, you accept to have enough vitamin C to serve it happen. Will 60 mg a lifetime do it? Pshaw!
Megadoses for Disease Treatment
Part of the tumult about how much to take stems from a undisguised-faced disinformation campaign on the member of mainstream medicine. If you are self-seeking in some background on that event, take a look at Dr. Pauling’s confess easy-to-read essay on his experiences (My Love Affair With Vitamin C) and an article on the medical corruption that plagued him (Case Study of Scientific Corruption).
Dosages were with a view to treating cancer with 10,000 mg a sunlight. The results were phenomenal.
Going farther, Norman Cousins, in his book, Anatomy of An Illness, used 25,000 mg every few hours, intravenously, to help corrective an insidious disease.
Now we know the range of dosages for ailment treatment. When looking for specific recommendations, the not partial and most common one is to take vitamin C to bowel tolerance. Although that might seem pretty thick, it merely means the amount that doesn’t account diarrhea. Everyone will be different. Disease states power of determination command more, since the body becomes like a drain for it when illness strikes.
Bowel toleration can be increased by building up higher doses past time. Moreover, normal bowel tolerance can be exceeded by several-fold at the time you are sick.
One of the good in the highest degree sources for recommended dosages in connection to bowel tolerance is at the Vitamin C Foundation, in this place: Vitamin C, Titrating to Tolerance. It is a noble article whose overall recommendations are summarized in this diet:
That is, of course, not a broad list. If you are super dangerous about learning more details about vitamin C and the sort of it can do for your hale condition, you can now read the rudimental book on the topic, The Healing Factor: Vitamin C Against Disease ~ means of Dr. Irwin Stone, at no charge. It is a witchery book that I highly recommend.
What Should You Do Now?
More than in a fair way, you should get more vitamin C into your material substance every day. The amount you be in want of will vary depending on your soundness status. Regardless, you probably will not have existence able to get a sufficient sum total from food.
Supplementing is fairly comfortable if you do what I render, which gets me about 10,000 mg a sunshine.
Since I don’t have a colon (lengthy story), vitamin C always rushed end me like a Formula I courser. Very painfully so. I couldn’t have more than 200 mg at a time independently of flames spewing out the other cessation. It is difficult to reach bowel sufferance without a (large) bowel.
A scarcely any weeks ago I discovered the phenomenal properties of baking soda for ramping up my internal antioxidant sway (see Health and Fitness Miracle in Your Cupboard). Then I came transversely a book by Capt. T.C. Randall (Forbidden Healing) that described to what degree to take vitamin C by mixing it with baking soda. The recipe that I set to work for me is plain:
1 liter of water
1 heaping tsp. of ascorbic sour (ca. 10 g)
1-2 heaping tsp. of baking protoxide of sodium (ca. 15 g)
shaken, not stirred (candid kidding about that part – mix it however you wish)
Here is the sort of I noticed right away: a glass of that blend doesn’t hurt! I drink the all liter over the day, in 3-4 doses. It did current through me pretty fast the foremost time I took it. Now it is slowing along the course of.
The most important benefit I’ve noticed already is a clear rebalancing of my of the intestines microbiome. My gut bacteria have shifted absent from too much Clostridium difficile (‘C-diff’). C-diff blooms are my nemesis. Actually they are doubtful for lots of people. Antibiotics suppose it worse (except for Flagyl, which was designed to treat C-diff problems).
I am thrilled. I be possible to now take all the vitamin C that I poverty. I have already seen positive results.
Oh, ~ the agency of the way, whatever amount of vitamin C you decide to take, produce sure it is as a dimensions powder in water. Supplement pills aren’t as the world goes absorbed as well. Besides bulk triturate is a LOT cheaper.
All the in the highest degree in natural health,
Dr. Oz Vitamin Advice Confusing
The sweet mixes with the light chalky mouthfeel and is accentuated.