C Vitamins -Ascorbic Acid (Vitamin C)

C VITAMIN – ASCORBIC ACID (VITAMIN C)

Ascorbic Acid (Vitamin C): Ascorbic acid or ascorbate is a C vitamin water soluable nutrient & also known as "Vitamin C". Vitamin C is found in a wide variety of vegetables and fruits, especially in citrus fruits . 

Vitamin C is needed for the body to develop and function properly. You need ascorbate because it benefits: 

• Antioxidant - Vitamin C is a powerful antioxidant that helps to protect your cells by neutralizing harmful free radicals,
• Skin Aging - Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. 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-aging appearance. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
• Collagen - Vitamin C helps the body produce collagen and is present in skin, muscle, and other tissues.
• Wound healing or body's healing process - Vitamin C helps the body in quickening the wound healing and prevents infections, as their bodies able to produce more collagen.
• Cardiovascular Health - Vitamin C may benefit cardiovascular health for several reasons. Studies have suggested that it may have antioxidant properties help widen the blood vessels improve nitric oxide production help reduce plaque instability in atherosclerosis This could help protect against heart disease and hypertension, or high blood pressure. However, there is not enough evidence to suggest that taking supplements will help protect heart health.
• Blood Vessels, Cartilage, Muscle and Collagenit - Vitamin C helps to form blood vessels, cartilage, muscle and collagen in bones,
• Iron and Copper - It helps your body absorb iron and copper,
• Cataracts and age-related macular degeneration - Vitamin C helps for eye health and may help protect against cataract progression and slow the progression of age-related macular degeneration. However, more research is needed. Experts believe that oxidative stress may be a factor in both conditions, so any benefit may be due to vitamin C’s antioxidant activity.
• Diabetes - A 2019 study looked at 31 people aged around 60 years to see whether or not taking vitamin C supplements made a difference to their glucose levels after eating. After taking supplements for 4 months, the participants’ glucose levels and blood pressure improved, compared with taking a placebo. This suggests that vitamin C could, one day, be a treatment for diabetes.

Foods rich in Ascorbic Acid (Vitamin C): Fruits and vegetables are the best sources of this vitamin C such as:

• Citrus fruits (oranges, kiwi, lemon, grapefruit) & juices,
• Bell peppers,
• Strawberries,
• Guavas
• Blackcurrants,
• Tomatoes,
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower),
• White potatoes

Symptoms of Ascorbic Acid (Vitamin C) deficiency: The symptoms of severe vitamin C deficiency can lead to a disease called scurvy which causes:  

• anemia, 
• swollen, bleeding gums and loosening or loss of teeth,
• bruising and infections,
• small red or purple spots on the skin,
• joint pain,
• poor wound healing,
• corkscrew hairs

Causes for Ascorbic Acid (Vitamin C) deficiency - Most of the people get enough vitamin C from a healthy diet. Vitamin C deficiency is more likely in people who:

• Smoke or are exposed to secondhand smoking,
• Have certain gastrointestinal conditions or certain types of cancer,
• Have severe malabsorption and kidney disease requiring hemodialysis.
• Have a limited diet that doesn't regularly include fruits and vegetables,
• Infants who are fed evaporated or boiled cow’s milk because cow’s milk has very little vitamin C and heat can destroy vitamin C.

Side effects of Ascorbic Acid (Vitamin C): 

Vitamin C supplementation is not usually associated with significant side effects when taken at appropriate doses. But taking too much vitamin C can cause side effects, including:

• Nausea, vomiting and diarrhea
• Heartburn
• Stomach cramps or bloating
• Fatigue and sleepiness, or sometimes insomnia
• Headache
• Skin flushing
• kidney stones

Brief your doctor or let your doctor that you're taking vitamin C supplements before having any medical tests. Because high levels of vitamin C might interfere with the results of certain tests, such as stool tests for occult blood or glucose screening tests.

However, talk to your doctor before you start taking supplements and follow the instructions on the packaging.

If you choose to take supplements to help you reach your RDI, then unless you have a diagnosed deficiency it is best to take a multivitamin. This reduces the likelihood that you will overdose on any one vitamin.

Ascorbic Acid (Vitamin C) Interactions: Vitamin C dietary supplements can interact or interfere with medicines that you take. The possible drug interactions include:

Vitamin C dietary supplements might interact with cancer treatments, such as chemotherapy and radiation therapy. It is not clear whether vitamin C might have the unwanted effect of protecting tumor cells from cancer treatments or whether it might help protect normal tissues from getting damaged. If you are being treated for cancer, check with your health care provider before taking vitamin C or other antioxidant supplements, especially in high doses.

In one study, vitamin C plus other antioxidants (such as vitamin E, selenium, and beta-carotene) reduced the heart-protective effects of two drugs taken in combination (a statin and niacin) to control blood-cholesterol levels. It is not known whether this interaction also occurs with other statins. Health care providers should monitor lipid levels in people taking both statins and antioxidant supplements.

Tell your doctor, pharmacist, and other health care providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.

Who requires extra Ascorbic Acid (Vitamin C)?

Quantum of Ascorbic Acid (Vitamin C):  Vitamin C is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels all the time to maintain healthy levels. So overdose is not a concern. But it's still important not to exceed the safe upper limit.  The average daily recommended amounts for different ages are listed in milligrams (mg) as below:

• For birth to 6 months 40 mg
• For iInfants 7–12 months 50 mg
• For children 1–3 years 15 mg
• For children 4–8 years 25 mg
• For children 9–13 years 45 mg
• For teens 14–18 years (boys) 75 mg
• For teens 14–18 years (girls) 65 mg
• For adults (men) 90 mg
• For adults (women) 75 mg
• For pregnant teens 80 mg
• For pregnant women 85 mg
• For breastfeeding teens 115 mg
• For breastfeeding women 120 mg

The recommended upper limit of intakes of  vitamin C is listed as below:

• For birth to 12 months Not established
• For children 1–3 years 400 mg
• For children 4–8 years 650 mg
• For children 9–13 years 1,200 mg
• For teens 14–18 years 1,800 mg
• For adults 2,000 mg

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