best supplements

Copyright 2006 Donovan Baldwin

Vitamin C (Ascorbic Acid) may possibly be a "wonder vitamin" in some people's books. A lot of claims have been made for it in the past few years
not the least of which was Dr. Linus Pauling's claims for its ability to prevent and lessen the duration and intensity of the common cold when taken in large doses.

Unfortunately
although vitamin C is anti-viral and does support the immune system
it is not necessarily a magic bullet that will defeat the common cold or even cancer! In fact
some recent studies seem to be indicating that Dr. Pauling's claims might be a little overstated.

Vitamin C
like most other vitamins and mineral supplements primarily helps the body do its job effectively. Deficiencies of vitamin C CAN predispose the body to certain ills
and proper intake either through daily diet or vitamin supplementation can HELP prevent certain conditions and illnesses. Vitamins and mineral supplements should never be used as the only path to health
but should be part of a lifestyle that includes overall attention to nutrition
activity (okay
exercise)
proper rest and sleep
and enjoyable forms of recreation and relaxation. I personally would throw in yoga and meditation
but those are MY enjoyable forms of recreation
relaxation
and exercise
I guess. You will have to find what works best for you.

SOURCES

Vitamin C is a water soluble vitamin
and
as such
is not stored in the body. This means it must be regularly replaced by diet and/or supplementation. The most commonly recognized sources of vitamin C are citrus and other fruits - oranges
tangerines
limes
guava
lemons
papayas
strawberries
black currants
grapefruit and mangoes - as well as a wide range of vegetables. Some vegetables which contain Vitamin C include collard greens
sweet and hot peppers
broccoli
tomatoes
brussel sprouts
cabbage
potatoes
kale
spinach
and watercress.

AFFECTS

Vitamin C is a nutrient valuable for tissue growth
protection of cell membranes from toxic wastes
wound healing
and
as mentioned
support of the immune system. It supports the growth of collagen and cartilage
protecting in this way against many of the effects of aging.

As an antioxidant
vitamin C helps combat free radicals
and it may help with cancer
high cholesterol
cataracts
diabetes
allergies
asthma
and periodontal disease.

The effectiveness of vitamin C is believed to be increased when taken with vitamin E.

DOSES

The recommended daily intake of Vitamin C is 60 mg per day for adults
although many people
following Dr. Pauling's lead
take much higher doses in hopes of preventing colds and warding off the effects of aging. However
in higher doses there may be some toxicity with one of the side effects being diarrhea. In some cases
higher doses of vitamin C may cause kidney stones or anemia
due to an interference with the absorption of vitamin B12.

A reminder: vitamin C is water soluble
and unused portions will be flushed from the body
so daily intake of foods rich in vitamin C or supplementation with a multivitamin may be of value.

While there do not seem to be major problems associated with an high doses of Vitamin C
it might a good idea to stick within recommended daily allowances since the jury is still out on side effects.

DEFICIENCIES

The most well-known result of a vitamin C deficiency is scurvy
a condition characterized by weakness
anemia
gum disease
and skin lesions. Fortunately
scurvy is very rare in our modern society although still found to a greater degree in areas of poor nutrition.

Frequent infections
severe colds
nose bleeds
tiredness
and painful joints may also indicate a deficiency.