Supplements & Herbs

Sponsored by Dr. Weil's Vitamin Advisor.

What is vitamin C?
Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

Why is vitamin C necessary?

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Many do not know all of the facts on vitamin C, which helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL ("bad") cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may cause cancer). Supplemental vitamin C may also lessen the duration and symptoms of a common cold; help delay or prevent cataracts; and support healthy immune function.

What are the signs of a deficiency?
The facts on vitamin C tell us that deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.

How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the recommended daily intake for adults is 90 mg per day for men and 75mg for women (85 mg during pregnancy, 120 mg while breastfeeding). Smokers may benefit from a higher intake. Dr. Weil recommends taking 250 mg of vitamin C each day, or higher doses - greater than 1,000 mg per day – for additional protection against the oxidative effects of air pollution and smoke.

How much does a child need?
NIH recommends Adequate Intakes (AIs) for infants between 0 and 6 months at 40 mg per day, and for infants 7 to12 months old at 50 mg per day. The U.S. Dietary Reference Intakes (DRIs) for children 1 to 3 years old is 15 mg per day; for children 4 to 8 years of age, 25 mg; and children 9 to 13 years old, 45 mg per day. Males between 14 to 18 years of age should take 75 mg per day; females, 65 mg.

How do you get enough vitamin C from foods?
Vitamin C is easy to get through foods, as many fruits (especially citrus) and vegetables contain vitamin C. Good sources include: Apples, asparagus, berries, broccoli, cabbage, melon (cantaloupe, honeydew, watermelon), cauliflower, citrus fruits (lemons, oranges), kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red bell peppers,which have among the highest per-serving vitamin C content), potatoes, and tomatoes.

Are there any risks associated with too much vitamin C?
When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include nausea, vomiting, heartburn, abdominal cramps, and headache. High doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.

Are there any other special considerations?
Adverse affects may occur between vitamin C and acetaminophen, antacids that contain aluminum, aspirin, and Warfarin. Nicotine products, oral contraceptives/estrogens, tetracyclines and barbiturates may decrease the effects of vitamin C.

Facts on vitamin C show that it may increase absorption of iron and lutein, and some evidence suggests that large doses of supplemental vitamin C may interfere with the absorption and metabolism of vitamin B12 found in food.

Now you have a good glimpse into thefacts on vitamin C. Is supplemental vitamin C right for you? Get your free personalized recommendation from Dr. Weil's Vitamin Advisor and find out.