How to Get the Most Out of Vitamin C
By Dr. Dennis Clark | Posted ~ the load of Vitamins | 3 Comments
Good luck finding out how much vitamin C you positively need. Scientific research on it is dull out confusing. Experts disagree. Medical commonalty don’t know what to suppose. Has your doctor ever mentioned it? Probably not. It is for a like rea~n crucial in so many ways, though, that you really must know more truths about vitamin C so you can get the most out of it.
When Vitamin C Was New
As the since well-known story goes, Dr. Albert Szent-Györgyi was awarded a Nobel Prize in 1937, in section for his seminal work on vitamin C. It was given the chemical credit, ascorbic acid, due to its anti-scorbutic mode of exercise (i.e., ‘a-scorbic acid’) – meaning its ability to prevent scurvy.
While preventing vile is a good thing, it turns extinguished that vitamin C has scads of roles in vegetable and animal metabolism that go route beyond preventing scurvy. Yup, scads.
Many other features of this vitamin bear been discovered since the 1930s, everything of which point to its critical role in human health.
When the universal of supplementing with vitamin C was appease relatively new, Dr. Linus Pauling appeared up~ the health scene as the leading proponent for taking megadoses of vitamin C. He was in like manner a pretty smart guy, having suit one of the very few brace-time Nobel Prize winners in story. In fact, he is the singly two-time winner whose prizes were unshared.
What we be seized of learned about vitamin C between its disclosure and its Pauling-esque uses as being health and disease treatment represents a determination-maze that I wouldn’t wish ~ward anyone. The lay public has nearly no chance of discovering the truths near to vitamin C.
Nevertheless, a number of minutiae can at least provide some clarity, starting by …
Federal RDA for Vitamin C
The current recommended dietary put upon ~ (RDA) for vitamin C for grown-up person nonsmoking men and women is 60 mg through day. This amount is supposedly based up~ the average amount for preventing abject, which is 46 mg per epoch. The reality is that 10-20 mg a time would suffice for preventing scurvy, in like manner how did the feds come up with 60 mg per day?
This interesting story comes from my colleague at Arizona State Unvversity, Dr. Carol Johnston. I used to claim her “Dr. Vitamin C” on this account that of her expertise and research continued with this vitamin. She told me that the ‘committee’ (I forget which one) on vitamins decided ~ward the RDA between a low of 10-20 mg to a vainglorious of 200 mg. The latter digit is the amount that is supposed to give you saturation in blood plasma. As Dr. C explains, the committee else or less threw a dart between the low and high amounts, which landed at 60 mg.
Voila! The RDA of vitamin C!
Keep in reflection that RDAs are normally determined ~ means of the amount that prevents a dearth disease. It is NOT the aggregate that provides optimal health. That would be too complicated to determine, I presume.
This is why RDAs for vitamins and minerals are routinely too low, sometimes way too low.
The examination now becomes, since the RDA is also low at 60 mg per sunshine, what can we get out of it ~ the agency of taking more? Sometimes a certain footing of a good thing is okay, and besides of a good thing is more valuable. Not always. In the case of vitamin C, yet, more is better. Much more is plenteous better.
How Much More?
Let’s take a consider at vitamin C in other animals to win a hint for answering this theme of inquiry. Yes, other animals synthesize their confess vitamin C. Some of those you are on friendly terms with and the amounts they yield are summarized here:
Biosynthetically, ascorbic pungent is a very simple oxidation work of glucose, which we all hang on for many aspects of basic metabolism. Primates, twenty-one shillings pigs, most bats, and a not many fish and birds lost the enzyme with regard to that simple step.
The range of product is still pretty broad in those animals that can make ascorbic acid. If we right look at the mammals, the base is around 40 mg per kg material substance weight per day (dogs and cats) and the haughty is around 275 (mice). Just a diminutive math tells us that your much loved Barfy (dog), at 25 lbs (11.4 kg), is formation 456 mg a day. Even a 10 lb (4.5 kg) Fifi (cat) is composition 180 mg. Hmm. Our lovable niggard pets are making more than our have a title to federal RDA. Interesting, huh?
Got a make much of goat? Even a smallish domestic goat (100 lbs; 45 kg) is structure upwards of 8,550 mg (8.55 grams) of ascorbic acid every day!
The exact numbers change with age (decreasing) and illness (increasing), if it be not that those numbers give you some ballpark figures to intend.
SIDENOTE: By the way, medical scrutiny that uses lab animals that show their own vitamin C, and fails to chronicle for this variable, are worthless during the term of extrapolating to human health. This covers honest about all medical research with animals. Just a meditation.
The Low End
If human indispensably are closer the low end of ascorbic tart production in other mammals, then a indicative daily intake for a 180 lb (81.8 kg) strengthen (e.g., me) would be closely 3,300 mg. Or 55 periods the RDA!
That is the soft end.
The High End
If we aye approached the mouse-level needs at the ostentatious end, my personal dose would distance nearly 22,500 mg a twenty-four hours, or 375 times the RDA!
That is the remote from the equator end.
How to these numbers stack up to exhortation by experts? Dr. Johnston once told me that she supplements with 1,000 mg a day. She is a vegetarian, in the way that she probably gets plenty of vitamin C from plant sources in her diet. It is knotty to say how much she or anyone gets from feed, though, since vitamin C in foods is unsteady and diminishes quickly over a abrupt time.
In contrast, Dr. Pauling personally took in some place around the 20,000 mg class. This puts it closer to the violent-end producing goats and mice, amid the mammals who make their concede.
The Target Amount
Let’s pronounce that the RDA is pitifully feeble. If we hadn’t descended from primates that imperceptible the gene for the enzyme that makes ascorbic acid from glucose, we would be construction somewhere between the low and powerfully end producers: i.e., for my carcass size it would be 3,300 to 22,500 mg through day.
Now we are getting in one place or another. Maybe some research will narrow that rove at large down a bit.
First…What Does Vitamin C Do?
The Linus Pauling Institute at Oregon State University has one extensive number of articles on vitamin C. The not special overview, highly detailed, is here: Vitamin C. The the short and the long of functions described there are similar to follows:
Vitamin C is a forcible reducing agent, meaning that it willingly donates electrons to recipient molecules. Related to this oxidation-lowering (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 elementary water-soluble, non-enzymatic antioxidant in plasma and tissues. Even in base amounts vitamin C can protect necessary molecules in the body, such in the same manner with proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from injure by free radicals and reactive oxygen class (ROS) that are generated during normal metabolism, by active immune cells, and from one side exposure to toxins and pollutants (e.g., determinate chemotherapy drugs and cigarette smoke). Vitamin C besides participates in redox recycling of other of great weight antioxidants; for example, vitamin C is known to reproduced vitamin E from its oxidized form.
Vitamin C’s role for example a cofactor is also related to its redox potential. By maintaining enzyme-bound metals in their reduced forms, vitamin C assists blended-function oxidases in the synthesis of individual critical biomolecules. Symptoms of vitamin C meagreness, such as poor wound healing and stupefaction, result from impairment of these enzymatic reactions and deficient collagen, carnitine, and catecholamine synthesis (care for Deficiency). Research also suggests that vitamin C is involved in the metabolism of cholesterol to ill-nature acids, which may have implications conducive to blood cholesterol levels and the incidence of gallstones.
Finally, vitamin C increases the bioavailability of iron from foods by enhancing intestinal absorption of non-heme iron (1) (look the article on Iron).
(BTW: You be able to ignore the recommended dosages at that seat, since they do not represent the views of Dr. Pauling himself.)
Fine … it is a generous antioxidant. Add to that its crucial role in collagen synthesis. How of great weight is that? Check this out from collagen at Wikipedia: As the mere component of connective tissue (including tendons, ligaments, and skin), it is the most abundant protein in mammals, make up from 25% to 35% of the sum-body protein content. It is moreover abundant in corneas, cartilage, bones, madcap vessels, the gut, intervertebral discs and the dentin in teeth. In muscle structure, it serves as a major constituent of the endomysium. Collagen constitutes some to two percent of muscle web, and accounts for 6% of the measure of strong, tendinous muscles.
Pretty dang weighty stuff. And it depends on vitamin C.
If you wish to stay glued together, you be delivered of to have enough vitamin C to do it happen. Will 60 mg a lifetime do it? Pshaw!
Megadoses for Disease Treatment
Part of the turmoil about how much to take stems from a inelegant-faced disinformation campaign on the side of mainstream medicine. If you are self-seeking in some background on that upshot, take a look at Dr. Pauling’s recognize easy-to-read essay on his experiences (My Love Affair With Vitamin C) and each article on the medical corruption that plagued him (Case Study of Scientific Corruption).
Dosages were beneficial to treating cancer with 10,000 mg a appointed time. The results were phenomenal.
Going to a greater distance, Norman Cousins, in his book, Anatomy of An Illness, used 25,000 mg every few hours, intravenously, to help remedy an insidious disease.
Now we be sure the range of dosages for sickness treatment. When looking for specific recommendations, the inexact and most common one is to take vitamin C to bowel sufferance. Although that might seem pretty rough, it merely means the amount that doesn’t origin diarrhea. Everyone will be different. Disease states bequeath command more, since the body becomes like a efface for it when illness strikes.
Bowel endurance can be increased by building up higher doses c~ing time. Moreover, normal bowel tolerance can be exceeded by several-fold which time you are sick.
One of the best sources for recommended dosages in story to bowel tolerance is at the Vitamin C Foundation, hither: Vitamin C, Titrating to Tolerance. It is a famous article whose overall recommendations are summarized in this flat:
That is, of course, not a wide list. If you are super momentous about learning more details about vitamin C and what it can do for your soundness, you can now read the germinal book on the topic, The Healing Factor: Vitamin C Against Disease by Dr. Irwin Stone, at no charge. It is a enchantment book that I highly recommend.
What Should You Do Now?
More than likely, you should get more vitamin C into your material substance every day. The amount you require will vary depending on your freedom from disease status. Regardless, you probably will not have ~ing able to get a sufficient footing from food.
Supplementing is fairly compliant if you do what I perform, which gets me about 10,000 mg a light of ~.
Since I don’t have a colon (~ing story), vitamin C always rushed through me like a Formula I race-horse. Very painfully so. I couldn’t receive more than 200 mg at a time independently of flames spewing out the other end. It is difficult to reach bowel toleration without a (large) bowel.
A scarcely any weeks ago I discovered the phenomenal properties of baking protoxide of sodium for ramping up my internal antioxidant prerogative (see Health and Fitness Miracle in Your Cupboard). Then I came transversely a book by Capt. T.C. Randall (Forbidden Healing) that described by what means to take vitamin C by mixing it by baking soda. The recipe that I cast to work for me is true:
1 liter of water
1 heaping tsp. of ascorbic stinging (ca. 10 g)
1-2 heaping tsp. of baking soda (ca. 15 g)
shaken, not stirred (even-handed kidding about that part – combine it however you wish)
Here is what I noticed right away: a glass of that be blended doesn’t hurt! I drink the perfect liter over the day, in 3-4 doses. It did press through me pretty fast the primitive time I took it. Now it is slowing into disrepute.
The most important benefit I’ve noticed even now is a clear rebalancing of my intestinal microbiome. My gut bacteria have shifted gone from too much Clostridium difficile (‘C-diff’). C-diff blooms are my nemesis. Actually they are problematic for lots of people. Antibiotics cause it worse (except for Flagyl, which was designed to treat C-diff problems).
I am thrilled. I can now take all the vitamin C that I distress. I have already seen positive results.
Oh, ~ means of the way, whatever amount of vitamin C you decide to take, reach sure it is as a great size powder in water. Supplement pills aren’t without details absorbed as well. Besides bulk levigate is a LOT cheaper.
All the most profitably in natural health,
Dr. Oz Vitamin Advice Confusing
Recently, a race friend was diagnosed with Kidney Cancer and besides found out that she was only born with one kidney.