Vitamin C ascorbic acid
 

Vitamin C (ascorbic acid) is a weak acid that aids in various metabolic process and helps prevent disease. It is also an antioxidant, eliminating free radicals which cause cell damage and impair the immune system. Vitamin C deficiency makes a person prone to diseases like common colds, gum problems, heart problems, polio, and scurvy.

It is considered an essential vitamin, which means the body needs it but cannot produce it on its own. It must therefore come from dietary sources and supplements. Fruits and vegetables are the best sources of vitamin C, particularly citrus fruits, green vegetables, potatoes, and tomatoes. Vitamin C (ascorbic acid) supplements are available in tablet, capsule, crystal, and liquid form. Here are some tips on maintaining vitamin C levels and proper use of vitamin C (ascorbic acid) supplements.

1. Recommended intake

There are different standards on the required dose of vitamin C. The UK Food Standards Agency (FSA) recommends 40 mg per day, the World Health Organization (WHO) recommends 45 mg per day, and the US National Academy of Sciences (NAS) recommends 60 to 95 mg per day. Adolescents, pregnant and breastfeeding women, and smokers may need higher daily doses.

2. Precautions

High doses of vitamin C (ascorbic acid) can trigger or aggravate some medical conditions. Be sure to tell your doctor if you have blood problems, type II diabetes, present of a history of kidney stones, gluocose-6-phosphate dehydrogenase deficiency. Vitamin C may also react negatively with other dietary supplements, or any prescription or non-prescription drug.

3. Side effects

Large doses of vitamin C (ascorbic acid) can cause indigestion, especially when taken with an empty stomach. Diarrhea can also result from doses of five to 25 grams in healthy patients and over 300 grams in those with AIDS or cancer. This is usually harmless and can easily be relieved by reducing the dose. Parenteral (injected) vitamin C can cause faintness or dizziness. Since vitamin C increases iron absorption, iron poisoning may occur in patients taking iron supplements. Other common side effects are headache, flushing or redness, side or lower back pain, and nausea.

IMPORTANT: Vitamin C is considered a dietary supplement and is not as strictly regulated as pharmaceutical drugs. Some manufacturers put additives in their products that may be harmful to your health, such as gluten, sugar, starch, and silica. Buy only vitamin C supplements that are GMP-compliant to make sure they are free of such chemicals. Avoid supplements that have artificial add-ons, such as flavors and colors.


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