Vitamin C  is a water-soluble, antioxidant vitamin  that must be consumed from external sources (mainly fruits and vegetables) because humans cannot synthesize it endogenously, whereas some animals can. From a health perspective, however, while dietary vitamin C from food has a protective association from early atherosclerosis, unfortunately, taking vitamin C supplements has an adverse association (1).

Vitamin C is is a simple low molecular weight carbohydrate and is necessary for tissue growth and repair in all parts of the body. The United States Institute of Medicine recommends a daily vitamin C intake of 75 milligrams per day for adult women and 90 milligrams per day for adult men.

Vitamin C studies

It is used for:

• Create an important protein for skin, tendons, ligaments and blood vessels.
• Heal wounds and scars.
• Repair and maintain healthy cartilage, bones and teeth.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

Free radicals are formed when the body is in particular conditions, for example when it is exposed to smoke or radiation, when you eat too much saturated fat, etc.

The accumulation of free radicals over time is largely responsible for the aging process.

Free radicals can play a role in cancer, heart disease and arthritis.

It is used for the maintenance of the antioxidant defenses of the cell, is a scavenger of free radicals. It also performs the important function of contributing to vitamin E regeneration. Vitamin C also cycles between an oxidized form (L-dehydroascorbic acid) and a reduced form (L-ascorbic acid). In addition, vitamin C is important for the absorption and metabolism of iron.

The body is unable to produce vitamin C on its own and does not store it. It is therefore important to take a certain amount of vitamin C with the foods that contain it, daily.

Used in the treatment of colds and flu.

It is located for exemple in:

• Citrus fruits and juices, such as orange, lemon, grapefruit
• Kiwi
• Mango
• Acerola
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

References________________________________________________________________________

(1) Agarwal M, Mehta PK, Dwyer JH, Dwyer KM, Shircore AM, Nordstrom CK, Sun P, Paul-Labrador M, Yang Y, Merz CN. Differing Relations to Early Atherosclerosis between Vitamin C from Supplements vs. Food in the Los Angeles Atherosclerosis Study: A Prospective Cohort Study. Open Cardiovasc Med J. 2012;6:113-21. doi: 10.2174/1874192401206010113. 

Abstract. Objective: To determine the relationship of vitamin c intake from supplements vs food on early atherosclerosis detected by carotid intima media thickness (IMT). Conclusions: Vitamin C supplementation is associated with accelerated early atherosclerosis measured by carotid IMT compared to a protective association with vitamin C from food. Theadverse association of vitamin C supplementation may be greater in patients with higher serum cholesterol levels. The current results provide a potential mechanistic understanding for the observed differences between Vitamin C in supplements vs food in prior studies. Given these observations,vitamin C supplementation does not appear to be currently advisable for prevention or treatment of atherosclerosis.

Sestili MA. Possible adverse health effects of vitamin C and ascorbic acid. Semin Oncol. 1983 Sep;10(3):299-304. PMID: 6364356.

Abstract. Consensus from individual studies and several review articles is that consumption of supplemental vitamin C leads to no significant adverse health effects to humans in general. Individuals who have a history of kidney stone formation and those who experience iron overload should exercise caution before using supplemental vitamin C. Occasionally, individuals experience diarrhea or mild nausea. There is also the possibility that vitamin C taken simultaneously with other drugs may contribute to adverse health effects and that its interference in clinical laboratory tests will mask diagnosis of disease. Few controlled clinical trials exist that conclusively demonstrate the adverse health effects that humans may experience with supplemental vitamin C usage, and before definite conclusions can be made of the health hazards to humans, more clinical trials are required.