Vitamin C and Health 101
by Admin
Posted on 20-12-2023 11:41 AM
Rda: the recommended dietary allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively.
Smoking can deplete vitamin c levels in the body, so an additional 35 mg beyond the rda is suggested for smokers. Ul: the tolerable upper intake level is the maximum daily intake unlikely to cause harmful effects on health. The ul for vitamin c is 2000 mg daily; taking beyond this amount may promote gastrointestinal distress and diarrhea. Only in specific scenarios, such as under medical supervision or in controlled clinical trials, amounts higher than the ul are sometimes used.
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Vitamin c is one of the safest and most effective nutrients, experts say. Though it may not be the cure for the common cold , the benefits of vitamin c may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. The tolerable upper intake level (or the maximum amount you can take in a day that likely won’t cause harm) is 2000 mg a day for adults. A study published in seminars in preventive and alternative medicine that looked at over 100 studies over 10 years revealed a growing list of possible benefits of vitamin c.
Vitamin C absorption and megadosing
Possible interactions include:
aluminum. Taking vitamin c can increase your absorption of aluminum from medications containing aluminum, such as phosphate binders. This can be harmful for people with kidney problems. Chemotherapy. There is concern that use of antioxidants, such as vitamin c, during chemotherapy might reduce the effect of chemotherapy drugs. Estrogen. Taking vitamin c with oral contraceptives or hormone replacement therapy might increase your estrogen levels.
Protease inhibitors. Oral use of vitamin c might reduce the effect of these antiviral drugs. Statins and niacin. When taken with vitamin c, the effects of niacin and statins, which might benefit people with high cholesterol, could be reduced.
Vitamin c, also known as l-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin c endogenously, so it is an essential dietary component [ 1 ]. Vitamin c is required for the biosynthesis of collagen, l-carnitine, and certain neurotransmitters; vitamin c is also involved in protein metabolism [ 1 , 2 ]. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin c is also an important physiological antioxidant [ 3 ] and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin e) [ 4 ].
The Health Benefits of Vitamin C
Vitamin c, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in your health. “it’s what’s known as an essential nutrient, meaning that your body doesn’t make it,” peart says, “so you have to get it from your diet. ”and of course, the word “essential” means that your body really needs it. But what for? well, all kinds of things, including healthy skin, bones, eyes and more. Vitamin c is a powerful antioxidant , helping to defend your body against cell damage. It also plays an important role in growing and developing tissues, healing wounds and keeping your immune system strong.
Recommendations for vitamin c, as well as other nutrients, are provided in the dietary reference intakes (dris) developed by the food and nutrition board at the national academies of sciences, engineering, and medicine. Dri is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include: recommended dietary allowance (rda): the average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An rda is an intake level based on scientific research evidence.
Vitamins are substances that your body needs to grow and develop normally. Vitamin c is an antioxidant. It is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron. Vitamin c comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin c. Some people may need extra vitamin c: pregnant/breastfeeding women.
Medically reviewed by kim chin, rd , nutrition — by caroline hill, mhumnutr, bsc and erin kelly — updated on july 13, 2023 food sources high in vitamin c — a key vitamin for your health — include citrus fruits, certain types of cherries and peppers, and fresh parsley. Vitamin c is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body. This vitamin immune function.