Vitamin C is a vitamin. Some animals can make their own vitamin C, but people must get this vitamin from food and other sources. Good sources of vitamin C are fresh fruits and vegetables, especially citrus fruits. Vitamin C can also be made in a laboratory.
Most experts recommend getting vitamin C from a diet high in fruits and vegetables rather than taking supplements. Fresh-squeezed orange juice or fresh-frozen concentrate is a better pick than ready-to-drink orange juice. The fresh juice contains more active vitamin C. Drink fresh-frozen orange juice within one week after reconstituting it for the most benefit. It you prefer ready-to-drink orange juice, buy it 3 to 4 weeks before the expiration date, and drink it within one week of opening.
The benefits of vitamin C
What can vitamin C do for your health?Vitamin C helps with wound healing, and consuming vitamin C increases the amount of iron we can absorb from plant sources, such as kale, broccoli and sprouts.
Vitamin C is one of many antioxidants that may protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Research suggests that free radicals can build up and contribute to the development of health conditions such as cancer, heart disease and arthritis.
Signs that you are not getting enough vitamin C include bleeding gums, feeling lethargic, bone pain, and joint pain, says Alana MacDonald, a registered dietician and spokesperson for the British Dietetic Association. You might also have a vitamin C deficiency if wounds don’t heal or they break open after they appear to have healed.
If you eat a balanced diet it is unlikely that you will have a vitamin C deficiency. Many food companies fortify their products, including bread, cereal and soya milk, with vitamins. "The only time we see vitamin C deficiency nowadays is in people with very, very poor diets," says Alana. "People who don’t eat any fruit or veg, just processed food, may have a vitamin C deficiency.
Vitamin C is one of many antioxidants that may protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Research suggests that free radicals can build up and contribute to the development of health conditions such as cancer, heart disease and arthritis.
What if you don’t get enough vitamin C?
People who don’t get enough vitamin C in their diets are at risk of getting scurvy, although it is very rare to find cases of scurvy in the developed world.Signs that you are not getting enough vitamin C include bleeding gums, feeling lethargic, bone pain, and joint pain, says Alana MacDonald, a registered dietician and spokesperson for the British Dietetic Association. You might also have a vitamin C deficiency if wounds don’t heal or they break open after they appear to have healed.
If you eat a balanced diet it is unlikely that you will have a vitamin C deficiency. Many food companies fortify their products, including bread, cereal and soya milk, with vitamins. "The only time we see vitamin C deficiency nowadays is in people with very, very poor diets," says Alana. "People who don’t eat any fruit or veg, just processed food, may have a vitamin C deficiency.
How much vitamin C is enough?
"The recommended nutrient intake for adults is 40 milligrams of vitamin C per day," says Marie. "On average, adults in the UK have about 80 milligrams of vitamin C per day."People who smoke need more vitamin C than the average person because smoking depletes vitamin C in the body’s tissue and blood. People who have had surgery also benefit from additional vitamin C to help their wounds heal.
Is it possible to have too much vitamin C?
So how dangerous is it to take large doses of vitamin C? "If you took a high dose of vitamin C, your body would just excrete it in your urine," says Alana. "Your body is quite smart at deciding how much of something you need."However, large doses of vitamin C can give you diarrhoea, stomach pain and flatulence. A recent study has also found a link between taking vitamin C supplements-which typically contain 1 gram of vitamin C-and kidney stones. The Swedish study found that men who take vitamin C supplements are twice as likely to develop kidney stones as men who don’t take any dietary supplements. Men who take multivitamins don’t appear to increase their risk of developing kidney stones, and nor do men who get their vitamin C dose from eating fruit and vegetables. It is not known if these results apply to women.
Here are some of the conditions that vitamin C is said to help. We had a look at the evidence:
Common cold. A number of studies have looked at whether vitamin C can help prevent or cure the common cold. "A recent large review of many studies (meta-analysis) concluded that regular vitamin C supplementation did not help prevent the common cold in the ‘normal’ population," says Marie. "However it did reduce the risk of developing cold symptoms by about half in those exposed to periods of brief physical stress such as marathon runners, skiers and soldiers."
The authors of the review said that there is not enough evidence to routinely suggest that taking vitamin C supplements after a cold has started can reduce the duration or severity of the cold. However, they went on to say there's no harm in a person trying vitamin C to shorten the duration of their cold symptoms, but more research is needed to confirm any benefits.
Blood pressure. High blood pressure is a risk factor for heart disease and stroke. Scientists at John Hopkins University found that taking a vitamin C supplement (an average of 500 milligrams a day) can modestly reduce blood pressure. However, the scientists said that none of the studies they examined in their review showed that vitamin C directly prevents or reduces rates of cardiovascular disease, including stroke. The jury is still out.
Wheezing after exercise. One in 10 people suffer from coughing, wheezing and shortness of breath after exercising (the medical name for this is "exercise-induced bronchoconstriction"). A recent review by the University of Helsinki found that vitamin C can "substantially reduce bronchoconstriction caused by exercise".
Skin ageing. Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin ageing in 4,025 women aged 40 to 74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin and a better skin- ageing appearance.
Gout. Research has shown that vitamin C is associated with lower risk of gout. In a long-term study of male health professionals over the age of 40, those with a vitamin C intake of more than 500mg per day had a reduced risk of gout. "Those taking daily vitamin C supplements of between 1,000 milligrams and 1,499 milligrams reduced their risk by 31% compared to those that did not take supplements, and those taking more than 1,500 milligrams vitamin C per day had almost half the risk," says Marie.
Common cold. A number of studies have looked at whether vitamin C can help prevent or cure the common cold. "A recent large review of many studies (meta-analysis) concluded that regular vitamin C supplementation did not help prevent the common cold in the ‘normal’ population," says Marie. "However it did reduce the risk of developing cold symptoms by about half in those exposed to periods of brief physical stress such as marathon runners, skiers and soldiers."
The authors of the review said that there is not enough evidence to routinely suggest that taking vitamin C supplements after a cold has started can reduce the duration or severity of the cold. However, they went on to say there's no harm in a person trying vitamin C to shorten the duration of their cold symptoms, but more research is needed to confirm any benefits.
Blood pressure. High blood pressure is a risk factor for heart disease and stroke. Scientists at John Hopkins University found that taking a vitamin C supplement (an average of 500 milligrams a day) can modestly reduce blood pressure. However, the scientists said that none of the studies they examined in their review showed that vitamin C directly prevents or reduces rates of cardiovascular disease, including stroke. The jury is still out.
Wheezing after exercise. One in 10 people suffer from coughing, wheezing and shortness of breath after exercising (the medical name for this is "exercise-induced bronchoconstriction"). A recent review by the University of Helsinki found that vitamin C can "substantially reduce bronchoconstriction caused by exercise".
Skin ageing. Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin ageing in 4,025 women aged 40 to 74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin and a better skin- ageing appearance.
Gout. Research has shown that vitamin C is associated with lower risk of gout. In a long-term study of male health professionals over the age of 40, those with a vitamin C intake of more than 500mg per day had a reduced risk of gout. "Those taking daily vitamin C supplements of between 1,000 milligrams and 1,499 milligrams reduced their risk by 31% compared to those that did not take supplements, and those taking more than 1,500 milligrams vitamin C per day had almost half the risk," says Marie.
Urinary tract infection. A daily vitamin C supplement (100 milligrams) can reduce the risk of developing a urinary tract infection in pregnant women. Vitamin C stops the growth of some bacteria by making urine more acidic.
"Good dietary sources of vitamin C are citrus and soft fruits,
berries, leafy green vegetables, peppers, tomatoes and fruit juices,"
says Marie. "In the UK, we also get some of our vitamin C from
potatoes."
But Alana reminds us that most of the vitamin C in potatoes is found just below the skin. "Most people throw this bit away," she says. "If you eat a boiled potato or baked potato, leave the skin on."
Here are eight easy ways to work more fruit and vegetables into your diet each day:
If you are a smoker, you may also want to consider taking a vitamin C supplement as you might not get all the vitamin C you need from your diet alone.
What type of Vitamin C should I take?
To answer that, we will need to know the types of Vitamin that is available in most pharmacy today.
There are 3 common types of Vitamin C:
Type 1: Vitamin C in Acid-Free form (eg. Kordel’s Acid Free Vitamin C - 100% non-acid)
This is the most popular type of Vitamin C as it is 100% Acid-Free as there are no residues of the acidic form of Vitamin C left in the product.
For individuals who are concern about gastric problems or have ‘sensitive stomach’ this type of Vitamin C in the Acid-Free form is the safest and most recommended type of Vitamin C.
Acid-Free type also the best type of Vitamin C for elderly, busy working executives who skip lunch often, smokers and children. In fact, Acid-Free Form of Vitamin C is suitable for everyone.
Type 2: Vitamin C in Ascorbic Acid Form (eg. Redoxon, Blackmores Vitamin C, Natural Factors Chewable C)
This form of vitamin C is the most common types of vitamin C found in pharmacy. It is in the ‘most basic’ type of vitamin C which is in the ascorbic acid.
Because it is in the ‘Acidic’ form, it is not advisable for individual who have gastric problems or who have ‘sensitive stomach’.
Type 3: Vitamin C in Buffer Form (eg. Blackmores Buffer C - is not 100% acid free)
This form of Vitamin C is the second most common type of Vitamin C found in pharmacy. Buffering is a term used by scientists to show that the Vitamin C has been added with a ‘buffering agent’ to reduce its acidic nature.
However, buffered form of Vitamin C is NOT 100% acid-free.
The buffering process, leaves some ‘acid’ residue in from the ascorbic acid making Vitamin C in Buffer Form only ‘marginally’ safe for individuals who have gastric problems or who have ‘sensitive stomach’.
Not sure if the Vitamin C you’re taking is Non-Acidic?
Look on the product label. If the in the ingredient panel, the ingredient list includes ascorbic acid or has the word low acid, this means the vitamin C product contains acid.
A 100% Non-Acidic Vitamin C labels should carry the word ‘acid-free’ or ‘non-acid’, showing that the Vitamin C is 100% Non-Acidic.
So, the next time an office colleague or a family member catches a flu or cold, make sure you choose a 100% Non-Acidic type of Vitamin C for him or her.
You’ll choose only 100% Acid-Free Form of Vitamin C from Kordel's, because you care!
But Alana reminds us that most of the vitamin C in potatoes is found just below the skin. "Most people throw this bit away," she says. "If you eat a boiled potato or baked potato, leave the skin on."
Here are eight easy ways to work more fruit and vegetables into your diet each day:
- Add pureed or grated fruit and veg to recipes for muffins, spaghetti Bolognese and soups.
- Keep cut-up fruit and veg on hand so they are ready for a quick snack. You can even package them in portion sizes - about 80 grams is a portion of your five a day.
- Frozen fruit slices make a cool summer treat.
- Include dark lettuce, tomatoes and shredded broccoli slaw on all your sandwiches and wraps.
- Eat raw vegetables with hummus, low-fat dips and salsas.
- Add fresh or frozen berries to muffins, scones, cereal and salads.
- Throw a handful of dried fruit on top of your cereal or in a bag with nuts for an easy snack.
- Enjoy a glass of vegetable juice as a filling and low- calorie mid-afternoon snack.
If you are a smoker, you may also want to consider taking a vitamin C supplement as you might not get all the vitamin C you need from your diet alone.
What type of Vitamin C should I take?
To answer that, we will need to know the types of Vitamin that is available in most pharmacy today.
There are 3 common types of Vitamin C:
Type 1: Vitamin C in Acid-Free form (eg. Kordel’s Acid Free Vitamin C - 100% non-acid)
This is the most popular type of Vitamin C as it is 100% Acid-Free as there are no residues of the acidic form of Vitamin C left in the product.
For individuals who are concern about gastric problems or have ‘sensitive stomach’ this type of Vitamin C in the Acid-Free form is the safest and most recommended type of Vitamin C.
Acid-Free type also the best type of Vitamin C for elderly, busy working executives who skip lunch often, smokers and children. In fact, Acid-Free Form of Vitamin C is suitable for everyone.
Type 2: Vitamin C in Ascorbic Acid Form (eg. Redoxon, Blackmores Vitamin C, Natural Factors Chewable C)
This form of vitamin C is the most common types of vitamin C found in pharmacy. It is in the ‘most basic’ type of vitamin C which is in the ascorbic acid.
Because it is in the ‘Acidic’ form, it is not advisable for individual who have gastric problems or who have ‘sensitive stomach’.
Type 3: Vitamin C in Buffer Form (eg. Blackmores Buffer C - is not 100% acid free)
This form of Vitamin C is the second most common type of Vitamin C found in pharmacy. Buffering is a term used by scientists to show that the Vitamin C has been added with a ‘buffering agent’ to reduce its acidic nature.
However, buffered form of Vitamin C is NOT 100% acid-free.
The buffering process, leaves some ‘acid’ residue in from the ascorbic acid making Vitamin C in Buffer Form only ‘marginally’ safe for individuals who have gastric problems or who have ‘sensitive stomach’.
Not sure if the Vitamin C you’re taking is Non-Acidic?
Look on the product label. If the in the ingredient panel, the ingredient list includes ascorbic acid or has the word low acid, this means the vitamin C product contains acid.
A 100% Non-Acidic Vitamin C labels should carry the word ‘acid-free’ or ‘non-acid’, showing that the Vitamin C is 100% Non-Acidic.
So, the next time an office colleague or a family member catches a flu or cold, make sure you choose a 100% Non-Acidic type of Vitamin C for him or her.
You’ll choose only 100% Acid-Free Form of Vitamin C from Kordel's, because you care!
