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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