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The Wonderful Vitamin C!

2 days ago
2 min read

Nobel Prize (Chemistry 1954, Peace 1963) winner Linus Pauling made people pay attention to Vitamin C with his 1971 meta-analysis (one of the first of its kind). Vitamin C is an essential nutrient and humans must get it from our environment because we cannot manufacture it on our own. It is "an efficient water‐soluble antioxidant and the effects on the immune system can be explained by the protection against oxidative stress generated during infections." It has myriad general, non-specific effects on pathogens (especially viruses) and toxins.


Metabolic functions (some of them):

  • It is a powerful anti-oxidant. Free radicals damage cells, proteins, and DNA and contribute to chronic disease. Vitamin C reduces free radicals and protects against their damage.

  • Positively influences neutrophils and phagocytes (white blood cells) in doing their work against pathogens.

  • Helps to reduce the effect of toxins produced by bacteria and viruses

  • Helps sustain intracellular collagen bonds

  • Required for carnitine synthesis (needed for mitochondrial energy)

  • There are many more


Other benefits (some of them):

  • Studies suggest that asthmatics could benefit from extra supplementation to reduces reactive airway disease.

  • Studies also suggest that supplementation reduces progression to pneumonia

  • Can help relieve and prevent constipation

  • Improves absorption of non-heme iron in the intestine (why you take it with your iron supplement).


Functional notes:

  • Infections and illnesses will use up vitamin C more rapidly, so you need to take more during times of sickness, heavy physical activity, and other stress.

  • Multiple doses through the day may be more beneficial, and reduce incidence of side effects

  • Not toxic - tolerable at very high doses. Main side effect is loose stools


Forms of Vitamin C:

  • Sodium ascorbate - either regular or the liposomal form. This is preferred.

  • Ascorbic acid is also OK, but try to get sodium ascorbate

  • Ester-C and other forms with calcium ascorbate - AVOID this if taking in high doses due to the amount of calcium, but OK for general use.

  • A liposomal form may be available. This means that the chemical is encased in a fatty layer that improves absorption.


Most of the above information can be found in this review article: https://www.mv.helsinki.fi/home/hemila/CC/CochraneColds_2016.pdf


 
 
 

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