DESCRIPTION

Vitamin C is also known as "ascorbic acid" – the name which appears on food labels.

Humans, guinea-pigs, apes and the Indian fruit bat are the only known animal species on our planet that cannot make vitamin C. As a result, we rely on our food and drink to supply us with this vitamin.

In 1768, James Lind formally noted that eating citrus fruits warded off scurvy. As a result, English sailors used to carry limes on board to prevent scurvy – which led to their nickname "limey."

Vitamin C is very delicate: it is water soluble, and sensitive to heat, air and light. Our bodies cannot store it, so a regular daily intake is vital.

Smoking depletes vitamin C, so smokers need a higher daily intake than non-smokers.

BENEFITS

Vitamin C is involved in over 300 biological processes, which explain why it is so important. It is important for the immune system to function effectively.

Vitamin C is used to make collagen – the body’s intercellular "cement." It speeds up the healing of wounds and torn tissue, and ensures growth.

Vitamin C helps the body to absorb iron properly and to breakdown folic acid in a form which the body can use.

WHO MAY NEED TO SUPPLEMENT

The elderly

The ill

Pregnant or lactating women

Athletes

Smokers

People who drink a lot of alcohol

Those who have recurrent infection

People regularly taking antibiotics, aspirin, the contraceptive pill and steroids

DEFICIENCY SYMPTOMS

Signs of scurvy are usually first to be observed, and these include: bleeding gums, muscle and joint aches and pains, dry, scaly skin, irritability, easy bruising.

Prolonged marginal deficiency may predispose towards cancer and heart disease.

REQUIREMENTS (RNI)

THE RNI VALUES (COMA 1991) FOR VITAMIN C)

THERAPEUTIC USES

• Colds and flu

• Prior to and following dental treatment

• Stress relief

• Alcoholism

• Toxic poisoning

• Osteoarthritis

BEST FOOD SOURCES

Potatoes, fruit juice, citrus fruit, green vegetables

SAFETY

People with kidney stones should avoid high dosages of vitamin C ("high" being over 1g daily). If you take very high doses (in excess of 5,000mg) daily, do not stop the dosage suddenly but reduce the amount gradually.

Otherwise, this is a very safe vitamin and the body easily expels excess. Mild diarrhea may result if the body is trying to rid itself of excessively large amounts of unwanted vitamin C.

INTERACTIONS AND CONTRAINDICATIONS

Bioflavonoids increase the activity of vitamin C – they always appear naturally with vitamin C. They are stable, unlike vitamin C, and increase its absorption.

High levels of vitamin C will push up the requirement for calcium.

Vitamin C is one of the antioxidant nutrients (vitamins A, C and E, and mineral zinc and selenium).

Vitamin C may dilute antidepressants (tricyclic).