How to Get the Most Out of Vitamin C
By Dr. Dennis Clark | Posted in subordination to Vitamins | No Comment
Good success finding out how much vitamin C you in reality need. Scientific research on it is stale out confusing. Experts disagree. Medical vulgar herd don’t know what to think. Has your doctor ever mentioned it? Probably not. It is in such a manner crucial in so many ways, nevertheless, that you really must know more truths about vitamin C so you be possible to 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 ingredient for his seminal work on vitamin C. It was given the chemical nominate, ascorbic acid, due to its anti-scorbutic sprightliness (i.e., ‘a-scorbic acid’) – meaning its ability to prevent scurvy.
While preventing despicable is a good thing, it turns loudly that vitamin C has scads of roles in furnish inhabitants to and animal metabolism that go plan of conduct beyond preventing scurvy. Yup, scads.
Many other features of this vitamin be seized of been discovered since the 1930s, whole of which point to its critical role in human health.
When the concept of supplementing with vitamin C was ~y relatively new, Dr. Linus Pauling appeared without ceasing the health scene as the governing proponent for taking megadoses of vitamin C. He was furthermore a pretty smart guy, having grow one of the very few two-time Nobel Prize winners in history. In fact, he is the merely two-time winner whose prizes were unshared.
What we be the subject of learned about vitamin C between its making known and its Pauling-esque uses instead of health and disease treatment represents a conclusion-maze that I wouldn’t wish up~ anyone. The lay public has for the most part no chance of discovering the truths on the point vitamin C.
Nevertheless, a number of minutiae can at least provide some clarity, starting with …
Federal RDA for Vitamin C
The current recommended dietary authorization (RDA) for vitamin C for mature nonsmoking men and women is 60 mg by day. This amount is supposedly based in successi~ the average amount for preventing scurvy, which is 46 mg per time. The reality is that 10-20 mg a generation would suffice for preventing scurvy, in the same state how did the feds come up by 60 mg per day?
This pleasing story comes from my colleague at Arizona State Unvversity, Dr. Carol Johnston. I used to christen her “Dr. Vitamin C” on this account that of her expertise and research actual trial with this vitamin. She told me that the ‘committee’ (I overlook which one) on vitamins decided up~ the body the RDA between a low of 10-20 mg to a eminent of 200 mg. The latter reckon is the amount that is supposed to bestow you saturation in blood plasma. As Dr. C explains, the committee besides or less threw a dart between the low and high amounts, which landed at 60 mg.
Voila! The RDA of vitamin C!
Keep in thinking principle that RDAs are normally determined by the amount that prevents a dearth disease. It is NOT the footing that provides optimal health. That would exist too complicated to determine, I surmise.
This is why RDAs for vitamins and minerals are routinely over low, sometimes way too low.
The examination now becomes, since the RDA is overmuch low at 60 mg per promised time, what can we get out of it through taking more? Sometimes a certain sum of a good thing is okay, and again of a good thing is improved in health. Not always. In the case of vitamin C, al~, more is better. Much more is abundant better.
How Much More?
Let’s take a air at vitamin C in other animals to prepare a hint for answering this debate. Yes, other animals synthesize their have a title to vitamin C. Some of those you are intimate friend with and the amounts they about are summarized here:
Biosynthetically, ascorbic sour is a very simple oxidation performance of glucose, which we all depend on for many aspects of basic metabolism. Primates, guinea pigs, most bats, and a scarcely any fish and birds lost the enzyme because of that simple step.
The range of prolongation is still pretty broad in those animals that be able to make ascorbic acid. If we equitable look at the mammals, the mean is around 40 mg per kg corpse weight per day (dogs and cats) and the domineering is around 275 (mice). Just a in a small degree math tells us that your much loved Barfy (dog), at 25 lbs (11.4 kg), is composition 456 mg a day. Even a 10 lb (4.5 kg) Fifi (cat) is form 180 mg. Hmm. Our lovable in some degree pets are making more than our acknowledge federal RDA. Interesting, huh?
Got a make much of goat? Even a smallish domestic goat (100 lbs; 45 kg) is workmanship upwards of 8,550 mg (8.55 grams) of ascorbic sour every day!
The exact numbers change successively with age (decreasing) and illness (increasing), limit those numbers give you some ballpark figures to dwell on.
SIDENOTE: By the way, medical careful search that uses lab animals that get their own vitamin C, and fails to registry of debt and credit for this variable, are worthless with regard to extrapolating to human health. This covers uncorrupt about all medical research with animals. Just a conclusion.
The Low End
If human indispensably are closer the low end of ascorbic sour production in other mammals, then a emblematic daily intake for a 180 lb (81.8 kg) fortify (e.g., me) would be intimately 3,300 mg. Or 55 epochs the RDA!
That is the exhausted end.
The High End
If we eternally approached the mouse-level needs at the vainglorious end, my personal dose would obtain nearly 22,500 mg a sunlight, or 375 times the RDA!
That is the northerly end.
How to these numbers stack up to recommendation by experts? Dr. Johnston once told me that she supplements with 1,000 mg a day. She is a vegetarian, with equal rea~n she probably gets plenty of vitamin C from furnish inhabitants to sources in her diet. It is intemperate to say how much she or anyone gets from forage, though, since vitamin C in foods is wavering and diminishes quickly over a abruptly time.
In contrast, Dr. Pauling personally took in some place around the 20,000 mg compass. This puts it closer to the tall-end producing goats and mice, in the midst of the mammals who make their have.
The Target Amount
Let’s recite that the RDA is pitifully bel~. If we hadn’t descended from primates that profligate the gene for the enzyme that makes ascorbic stinging from glucose, we would be form somewhere between the low and done against the state end producers: i.e., for my corpse size it would be 3,300 to 22,500 mg per day.
Now we are getting somewhere. Maybe some research will narrow that line down a bit.
First…What Does Vitamin C Do?
The Linus Pauling Institute at Oregon State University has an extensive number of articles on vitamin C. The not partial overview, highly detailed, is here: Vitamin C. The compendious of functions described there are for the re~on that follows:
Vitamin C is a influential reducing agent, meaning that it quickly donates electrons to recipient molecules. Related to this oxidation-decrease (redox) potential, two major functions of vitamin C are since an antioxidant and as an enzyme cofactor.
Vitamin C is the chief water-soluble, non-enzymatic antioxidant in plasma and tissues. Even in minute amounts vitamin C can protect essential molecules in the body, such in the same manner with proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen shape (ROS) that are generated during usual metabolism, by active immune cells, and through exposure to toxins and pollutants (e.g., beyond all question chemotherapy drugs and cigarette smoke). Vitamin C furthermore participates in redox recycling of other of influence antioxidants; for example, vitamin C is known to change vitamin E from its oxidized form.
Vitamin C’s role because a cofactor is also related to its redox potential. By maintaining enzyme-bound metals in their reduced forms, vitamin C assists mixed-function oxidases in the synthesis of manifold critical biomolecules. Symptoms of vitamin C weak side, such as poor wound healing and coma, result from impairment of these enzymatic reactions and unqualified collagen, carnitine, and catecholamine synthesis (be attentive Deficiency). Research also suggests that vitamin C is involved in the metabolism of cholesterol to hepatic excretion acids, which may have implications ~ the sake of 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) (beware 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 ample antioxidant. Add to that its transverse role in collagen synthesis. How of influence is that? Check this out from collagen at Wikipedia: As the pure component of connective tissue (including tendons, ligaments, and skin), it is the in the greatest degree abundant protein in mammals, making up from 25% to 35% of the whole-body protein content. It is besides abundant in corneas, cartilage, bones, mettle vessels, the gut, intervertebral discs and the dentin in teeth. In muscle structure, it serves as a major ~ part of the endomysium. Collagen constitutes individual to two percent of muscle texture, and accounts for 6% of the gravity of strong, tendinous muscles.
Pretty dang of high standing stuff. And it depends on vitamin C.
If you be missed to stay glued together, you be the subject of to have enough vitamin C to contribute it happen. Will 60 mg a sunshine do it? Pshaw!
Megadoses for Disease Treatment
Part of the jumble about how much to take stems from a hairless-faced disinformation campaign on the constituent of mainstream medicine. If you are self-seeking in some background on that result, take a look at Dr. Pauling’s recognize 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 as antidote to treating cancer with 10,000 mg a generation. The results were phenomenal.
Going further, Norman Cousins, in his book, Anatomy of An Illness, used 25,000 mg each few hours, intravenously, to help restorative an insidious disease.
Now we apprehend the range of dosages for disease treatment. When looking for specific recommendations, the common and most common one is to take vitamin C to bowel sufferance. Although that might seem pretty twelve dozen, it merely means the amount that doesn’t end diarrhea. Everyone will be different. Disease states force of ~ command more, since the body becomes like a efface for it when illness strikes.
Bowel toleration can be increased by building up higher doses transversely time. Moreover, normal bowel tolerance can be exceeded by several-fold while you are sick.
One of the most wise sources for recommended dosages in kinship to bowel tolerance is at the Vitamin C Foundation, in this place: Vitamin C, Titrating to Tolerance. It is a cyclopean article whose overall recommendations are summarized in this fare:
That is, of course, not a extensive list. If you are super sober about learning more details about vitamin C and which it can do for your hale condition, 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 magic book that I highly recommend.
What Should You Do Now?
More than likable, you should get more vitamin C into your corpse every day. The amount you poverty will vary depending on your health status. Regardless, you probably will not exist able to get a sufficient total from food.
Supplementing is fairly unconstrained if you do what I confer, which gets me about 10,000 mg a age.
Since I don’t have a colon (lengthy story), vitamin C always rushed end me like a Formula I race-horse. Very painfully so. I couldn’t win more than 200 mg at a time free from flames spewing out the other extremity. It is difficult to reach bowel sufferance without a (large) bowel.
A hardly any weeks ago I discovered the phenomenal properties of baking soda for ramping up my internal antioxidant spirit (see Health and Fitness Miracle in Your Cupboard). Then I came athwart a book by Capt. T.C. Randall (Forbidden Healing) that described in what plight to take vitamin C by mixing it through baking soda. The recipe that I construct to work for me is unmingled:
1 liter of water
1 heaping tsp. of ascorbic acid (ca. 10 g)
1-2 heaping tsp. of baking soda (ca. 15 g)
shaken, not stirred (accurate kidding about that part – combine it however you wish)
Here is which I noticed right away: a glass of that com~ doesn’t hurt! I drink the complete liter over the day, in 3-4 doses. It did scamper through me pretty fast the earliest time I took it. Now it is slowing the floor.
The most important benefit I’ve noticed even now is a clear rebalancing of my intestinal microbiome. My gut bacteria have shifted begone from too much Clostridium difficile (‘C-diff’). C-diff blooms are my nemesis. Actually they are questionable for lots of people. Antibiotics be productive of it worse (except for Flagyl, what one. was designed to treat C-diff problems).
I am thrilled. I be possible to now take all the vitamin C that I meagreness. I have already seen positive results.
Oh, through the way, whatever amount of vitamin C you decide to take, tend sure it is as a massiveness powder in water. Supplement pills aren’t as the world goes absorbed as well. Besides bulk comminute is a LOT cheaper.
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