Vitamin C - What you Need to Know

1. Vitamin C Benefits, Supplement Information & Food Sources © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

2. What is Vitamin C? Vitamin C (also know as ascorbic acid) is a water soluble vitamin that is considered essential to our survival. It occurs naturally in fruits and vegetables and has powerful antioxidant capabilities which means it helps protect our cells from damage caused by free radicals. Since vitamin C is water soluble, our bodies don’t store it. These means it is essential to get enough vitamin C daily through our diet. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

3. Types of Vitamin C • Vitamin C is derived from food but can also be taken as a supplement. • The form of vitamin C that is in food is known as L-ascorbic acid. This form is also often used in supplements however these may also include other types of vitamin C such as sodium ascorbate, calcium ascorbate and/or bioflavonoids. • The sodium and calcium ascorbate forms are generally considered to be less absorbable than ascorbic acid but do have the benefit of being less irritating to the GI (gastrointestinal) tract. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

4. Benefits of Vitamin C • Antioxidant capabilities • Reduces risk of heart disease • Promotes cardiovascular health • May slow cancer growth • Reduces the risk of Alzheimer’s disease • Boosts function of the immune system • Supports optimal eye & skin health • Improves absorption of iron • Supports optimal collagen product which is necessary for bone, blood vessels and skin. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

5. Food Sources of Vitamin C • Fruit and vegetables especially; • Bell peppers • Tomatoes • Green leafy vegetables • Broccoli • Kiwi fruit • Citrus fruits • Tropical fruits • Other surprising sources are; • Oysters • Amaranth © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

6. How Much Vitamin C Do You Need? • The RDA (Recommended Daily Allowance) of Vitamin C is as follows: • 75mg for females • 110mg for female smokers • 90mg for males • 125mg for male smokers • The RDA is the amount deemed necessary to prevent symptoms of deficiency. • An intake of vitamin C higher than the RDA will most likely result in a better decrease in risk of chronic disease. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

7. Vitamin C Deficiency • Risk of deficiency is low but is most is likely to be occur in individuals who: • Smoke • Don’t eat many fruits or vegetables • Are consuming a restricted diet • Take certain medications such as aspirin. • Signs and Symptoms of Vitamin C Deficiency Include: • Feeling Fatigued • Feelings of Weakness • Bruising easily • Bleeding of the gums • Pain in the joints • Iron deficiency (anemia) © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

8. Vitamin C Supplements • Reasons for Taking Vitamin C Supplements? • To prevent Vitamin C deficiency • To improve immune function and prevent against colds • To improve the absorption of zinc and iron • To improve recovery of muscles after exercise • As an antioxidant in the fight against cancer • Topically as a cream for skin health • Who Shouldn’t Use Vitamin C Supplements? • Some people should check with their medical practitioner before using Vitamin C supplements, they include; • People of blood pressure medication • People on blood thinning medication • People using insulin • Pregnant and breastfeeding women. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

9. Side Effects/Toxicity Symptoms of Too Much Vitamin C • Vitamin C is most likely one of the safest nutrients you can supplement with in regular doses. • Possible side effects that may occur from taking too much vitamin C are: • Diarrhea • Heartburn • Dizziness • Dehydration • There is some indication that too much vitamin C may also increase the risk of developing kidney stones however the evidence is not clear and research needs to be done. • As with any supplement, it is important to consult your health care practitioner for the correct dosing and to make sure it is suitable for you. © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.

10. Conclusion The antioxidant vitamin, Vitamin C has many important roles in the body and benefits that may be gained by eating a diet rich in Vitamin C. For some individuals, supplementation may result in even greater health benefits and disease prevention. Although Vitamin C has a good safety profile, it is important with any supplement that you discuss with your health care provider what the optimal dose of each nutrient is and also whether or not supplementation is suitable for you. If you would like more information about Vitamin C, please check out the complete article below: Vitamin C Benefits, Supplement Information & Food Sources of Ascorbic Acid © FitnessEdge.net – All Rights Reserved – Not intended as medical advice, always consult a professional.