Vitamin C is probably one of the most recognized of all of the vitamins. Unfortunately, many people do not get enough of this very important vitamin. Vitamin C is an essential nutrient in our diet because unlike many other animals, we do not make our own vitamin C. Before we discuss how much vitamin C you need and which type is best, let’s first discuss the role of vitamin C as it relates to our health.
Vitamin C serves as an antioxidant for our body helping to fight off the damage from free radicals (cancer causing compounds), as well as acting as an anti-histamine for sinus and mucous secretions, and finally as an enzyme cofactor to assist with weight loss and fat burning, collagen repair and growth, neurotransmitter (brain) function, and hormone regulation.
Other benefits of vitamin C include antiseptic/antibacterial properties, trauma care including surgeries and wound care as well as burns, helps with whooping cough and other vaccine related reactions, boosting immune system function, decreasing blood sugar in diabetics, as well as with processing toxins out of your body and strengthening vascular walls for people who bruise easily.
When it comes to the best sources of vitamin C, getting it from whole foods is always the best way to get any nutrient into your body because not only will you get the vitamin C that you are looking for, but you will also get all of the other health benefits of the food you eat from bioflavonoids, minerals, fats, proteins, water, vitamins, carbohydrates, etc. As for the best sources of vitamin C go for foods like Indian Gooseberry (445mg), Peppers (green or red/300mg), Black Currant (200mg), Parsley (133mg), Kiwi (140mg), Broccoli (90mg), and Strawberries (60mg).
If none of those foods sound appealing to you, you can always shoot for the natural and synthetic forms found at your local vitamin or health food store. You can purchase either liposomal vitamin C, Ascorbic acid, Calcium Ascorbate, Sodium Ascorbate, or Esther-C (buffered form). Liposomal vitamin C passes through your digestive tract into your blood system easier than the other forms (unless you opt for IV vitamin C). Also, synthetic vitamin C (ascorbic acid), despite being beneficial for your health, is made from corn starch and sulfuric acid.
As far as dosage amount, the RDA for men is around 90mg per day, and for women around 75mg per day. These values, according to experts like Dr. Suzanne Humphries, is way too low. She recommends that you find out your optimal dose by taking 1-2 grams of Sodium Ascorbate every 2 hours until you achieve loose stools (diarrhea). Add up the total number of grams it took for you to achieve loose stools, and then consume between 50% and 90% of that dosage per day for maintenance.
If you have any questions regarding vitamin C or its usage, feel free to reach us at Stanly Wellness Center at 980-355-7600.