IMMUNE SYSTEM SUPPORT
Vitamin C- Ascorbic Acid
Vitamin C is a water-soluble vitamin, which means the body does not store it. It is essential, and we must ingest our needed dosage by consuming foods with it. Vitamin C is an antioxidant, which prevents damage from free radicals in our cells that cause damage and disease.
It is responsible for growth and tissue repair, as well as the laying down of collagen. Collagen is in skin, bone, tendon, ligament, and blood vessels. Vitamin C is needed for iron absorption, healing of skin trauma, wounds, bone healing, and teeth.
Reasons to Take Vitamin C
• Suspected deficiency, as evidenced by: dry hair with split ends, dry and rough skin, decreased healing, increased bleeding with nosebleeds, bruising, bleeding gums, gingivitis, and decreased ability to fight infection.
• To prevent heart disease/stroke by slowing hardening of arteries
• To reduce high blood pressure
• To decrease time of common cold
• To replace vitamin C reduced by non-steroidal anti-inflammatories
• To reduce age-related macular degeneration, in combination with zinc, beta-carotene, and vitamin E
• May help reduce risk of asthma
• May boost immunity
• May help allergic conditions
Recommended Daily Allowance (RDA)
Vitamin C should be taken 2-3 times a day for the best effect.
0-6 months: 40mg (adequate intake)
6-12 months: 50mg (adequate intake)
Children (all RDA):
1-3 years: 15mg
4-8 years: 25mg
9-13 years: 45mg
Adolescent Boys 14-18 years: 65mg
Adolescent Girls 14-18 years: 75mg
Adults (all RDA):
Men over 18 years: 90mg
Women over 18 years: 75mg
Pregnant 14-18 years: 80mg
Pregnant over 18 years: 85mg
Breastfeeding 14-18 years: 115mg
Breastfeeding over 18 years: 120mg
If you are a smoker, Vitamin C is depleted, so add 35mg to the appropriate dose.
What If I Take Too Much?
At RDA amounts, Vitamin C is quite safe. If taking > 2,000mg every day, side effects include gas, an upset stomach, and diarrhea. People who have hemochromatosis have too much iron. Vitamin C helps the body absorb iron; therefore, it should be avoided in these patients.
Patients with other medical conditions, such as diabetes, heart disease, kidney disease, and various blood disorders, should discuss supplement need with their physician.
Who Is at Risk for Deficiency?
Deficiency is due to poor diet or poor absorption. People at risk of deficiency often are/have:
• A poor diet and malnourishment
• Chronic diseases with decreased absorption (cancer, renal disease, etc.)
• Heart disease and peripheral vascular disease
Natural Food Sources of Vitamin C
Fruits- papaya, strawberries, pineapple, oranges (all citrus), kiwi, cantaloupe, and tomatoes
Vegetables- bell peppers, broccoli, Brussels sprouts, cauliflower, kale, and collard greens
Vitamin C is sensitive to light, air, and heat, so fresh or lightly cooked fruits and vegetables are best.
Best Ways to Take This Supplement
Natural and synthetic vitamin C is readily available in many forms and doses. It comes in tablets, capsules, chewable forms, liquids, powders, and effervescent forms. Doses range anywhere from 25mg to 1,000mg. If standard vitamin C upsets the stomach, it can be purchased in a buffered form, which causes less heartburn.
If you have any questions or concerns, you should contact your medical provider. Filtur is happy to help with any of your supplement needs.