Linus Pauling popularized vitamin C – especially high dose vitamin C. This essential nutrient plays a role in multiple biochemical process but the human body cannot make this vitamin on its own. This results in a broad range of effects when a shortage exists. As an anti-oxidant, its ingestion lowers oxidative stress. Pauling drew attention to its anti-viral effects, some of which have been established by studies. Even if some doubt all its touted uses, all agree that it assists in iron absorption. It also plays a role in brain health and lowers oxidative stress post-exercise. Its use in cancer therapy and sepsis may one day be more widespread but research is still evaluating this benefit. In the alternative medicine world, it is used for detox of various toxins.
Besides debate over its appropriate uses, there exists some debate over which form to use. It comes synthetically or naturally as ascorbic acid. Likely the bigger difference between the two is the source from which it is derived. The synthetic from is usually derived from GMO corn although many IV preparations may be produced from a tapioca source. The other difference concerns the whole food bioflavonoids which are theorized to either enhance the effect/absorption of vitamin C in food or contribute their own benefits. Several studies suggest that the availability of equal milligrams of each are effectively same, but the debate continues.
Another factor to consider is whether the C is ascorbic or ascorbate. The acid form of ascorbic may be more irritating to some GI mucosa whereas the mineral attached ascorbate salts may be better tolerated.
Anti-oxidant: Vitamin C collaborates with other anti-oxidants like glutathione and vitamin E to synergize for a great anti-oxidant effect.
Viral Illness: While studies indicate vitamin C intake as prevention is ineffective, acute use with the onset of viral cold symptoms appears to shorten intensity and duration.
Iron absorption: By catalyzing iron in food to a better absorbed form, vitamin C increases iron absorption and helps with anemia.
Brain Health: Besides acting as a co-factor in the conversion of dopamine to noradrenaline, Vitamin C also appears to play an important role in the development of brain function.
Exercise related oxidative stress: While exercise’s intention is to produce stress on muscle that results in adaptation, excess oxidative stress damage can hinder repair and recovery. Vitamin C attenuates this damage for possibly faster healing.
Sepsis: High dose vitamin C may one day have a role in treating sepsis (overwhelming infection producing system shock).
How to Get the Benefits of Vitamin C: Food sources include citrus fruits, acerola cherries, guavas, chili peppers, thyme, rose hips and black currants. As noted, ascorbic acid may be irritating to sensitive GI tracts. Taken orally in high enough doses, practically all however can reach bowel tolerance and be left with a laxative effect of the unabsorbed Vitamin C.
Anti-oxidant:
Lykkesfeldt, Jens et al. “Vitamin C” Advances in nutrition (Bethesda, Md.) vol. 5,1 16-8. 4 Jan. 2014, doi:10.3945/an.113.005157
Viral Illness:
Cochrane Database Syst Rev. 2013 Jan 31;(1):CD000980. doi: 10.1002/14651858.CD000980.pub4.
Vitamin C for preventing and treating the common cold.
Hemilä H1, Chalker E.
Med Sci Monit. 2014 May 3;20:725-32. doi: 10.12659/MSM.890423.
Effect of high dose vitamin C on Epstein-Barr viral infection.
Mikirova N, Hunninghake R.
Med Sci Monit. 2012 Apr;18(4):CR215-24.
Intravenous vitamin C in the treatment of shingles: results of a multicenter prospective cohort study.
Schencking M, Vollbracht C, Weiss G, Lebert J, Biller A, Goyvaerts B, Kraft K.
Iron Absorption:
Lykkesfeldt, Jens et al. “Vitamin C” Advances in nutrition (Bethesda, Md.) vol. 5,1 16-8. 4 Jan. 2014, doi:10.3945/an.113.005157
Bioavailability of dietary iron in man.
Hallberg L
Annu Rev Nutr. 1981; 1():123-47.
Neurotransmitters and Brain health:
Semidehydroascorbate as a product of the enzymic conversion of dopamine to norepinephrine. Coupling of semidehydroascorbate reductase to dopamine-beta-hydroxylase.
Diliberto EJ Jr, Allen PL
Mol Pharmacol. 1980 May; 17(3):421-6.
Ascorbate-induced differentiation of embryonic cortical precursors into neurons and astrocytes.
Lee JY, Chang MY, Park CH, Kim HY, Kim JH, Son H, Lee YS, Lee SH
J Neurosci Res. 2003 Jul 15; 73(2):156-65.
Does vitamin C deficiency result in impaired brain development in infants?
Tveden-Nyborg P, Lykkesfeldt J
Redox Rep. 2009; 14(1):2-6.
Exercise related oxidative stress:
Ljiljana M. Popovic, Nebojsa R. Mitic, Dijana Miric, Boban Bisevac, Mirjana Miric, and Brankica Popovic, “Influence of Vitamin C Supplementation on Oxidative Stress and Neutrophil Inflammatory Response in Acute and Regular Exercise,” Oxidative Medicine and Cellular Longevity, vol. 2015, Article ID 295497, 7 pages, 2015. https://doi.org/10.1155/2015/295497.
Sepsis:
Curr Opin Anaesthesiol. 2018 Feb;31(1):55-60. doi: 10.1097/ACO.0000000000000549.
Vitamin C in sepsis.
Kuhn SO1, Meissner K1, Mayes LM2, Bartels K2.
Synthetic versus Natural:
Nutrients. 2013 Sep 17;5(9):3684-95. doi: 10.3390/nu5093684.
A randomized steady-state bioavailability study of synthetic versus natural (kiwifruit-derived) vitamin C.
Carr AC1, Bozonet SM, Pullar JM, Simcock JW, Vissers MC.
Carr, Anitra C and Margreet C M Vissers. “Synthetic or food-derived vitamin C–are they equally bioavailable?” Nutrients vol. 5,11 4284-304. 28 Oct. 2013, doi:10.3390/nu5114284
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