Vitamin C is one of the oldest vitamins available in supplement form, it has been studied for so long! For me it was one of the first vitamins I supplemented it when I was young as my dad would give me some to fight off colds and other sicknesses. Over time I researched more on it to see if I should keep taking it and overall vitamin C is one of the best things to supplement since it has no “realistic” overdose chances (in fact, huge quantities injected in the blood have been shown to fight cancer!) and gives you a lot of health benefits!
The Most Notable Vitamin C Benefits for Your Body
– Major antioxidant. It’s very useful in manufacturing Glutathione, the bodies primary antioxidant. It’s also why when I drink alcohol I take some vitamin C supplements (1-2g) before hand, usually alongside N-Acetyl Cysteine (NAC) since they both work very well together to protect me from alcohol’s toxicity and prevent almost all potential hangovers for me.
– Skin health. Vitamin C has been shown to help with skin health and less skin wrinkling. Most likely due to it’s antioxidant properties & how it helps your body build collagen.
– Wound/Injury healing. Alongside better looking skin, vitamin C can actually help in wound healing in terms of speed and improvement in the scar tissue.
– Prevent deadly vitamin C deficiency symptoms such as Scurvy & general bad skin symptoms. It’s interesting to point out that even at the current low RDAs, various studies in the U.S. and Canada have found that about a quarter to a third of people are marginally deficient in vitamin C and up to 20% in some populations are severely deficient, wrote Frei and his co-workers in Critical Reviews in Food Science and Nutrition.
– High doses of vitamin C can potentially fight cancer, this has to be injected intravenously because your body can only convert a limited amount of vitamin C from supplements/food to transferring it to your bloodstream but for some cancer patients, this has saved their life as shown int he video below!
The Main Sources of Vitamin C in Foods
Almost all fruits & vegetables are good sources of vitamin C. It’s important to remember that storage and cooking depletes the vitamin C contained in these. Some of my favorite sources of vitamin C include, dark leafy greens such as spinach and kale, broccoli, brussels sprouts, citrus fruits (like the ever popular orange), strawberries & Kiwis. Fresh herbs that are commonly used for flavor such as cilantro, chives, thyme, and basil are also high in vitamin C.
Vitamin C Overdose & Vitamin C Supplement Dosage
Clinical studies show that extremely high doses, even as high as 120g, are relatively harmless for the body. So when you consider that the RDA is under 200mg to simply prevent scurvy (a disease associated with very low levels of vitamin C) it’s not a bad idea to supplement with 500mg to 1g a day to actually gain the benefits of vitamin C and not just take the minimum to prevent a deadly disease as the RDA suggests. It’s hard to judge exactly how much vitamin C you get from your diet because cooking & storage tend to deplete vitamin C in what you eat. An interesting side note is that vegetables stored near the sun’s rays (such as the window) usually tend to keep more vitamin C (and possibly other nutrients).
It’s best to take time released, if only to spread a bit the vitamin C absorption rate in your body. I personally take Now Foods, C-1000. I often cut the tablet in two and take a 500mg dosage spread between my meals.