Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. For pregnancy and lactation, the amount increases to 85 mg and mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.
The UL for vitamin C is mg daily; taking beyond this amount may promote gastrointestinal distress and diarrhea.
Only in specific scenarios, such as under medical supervision or in controlled clinical trials, amounts higher than the UL are sometimes used. Vitamin C absorption and megadosing The intestines have a limited ability to absorb vitamin C.
However, adverse effects are possible with intakes greater than mg daily, including reports of diarrhea, increased formation of kidney stones in those with existing kidney disease or history of stones, increased levels of uric acid a risk factor for gout , and increased iron absorption and overload in individuals with hemochromatosis, a hereditary condition causing excessive iron in the blood.
Chronic diseases Although some epidemiological studies that follow large groups of people over time have found a protective effect of higher intakes of vitamin C from food or supplements from cardiovascular disease and certain cancers, other studies have not. Age-related vision diseases Vitamin C has also been theorized to protect from eye diseases like cataracts and macular degeneration. If left untreated, high blood pressure may lead to heart failure.
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Boosts immunity. Protects your memory and thinking as you age. Unproven claims about vitamin C. The bottom line. Read this next. Medically reviewed by Debra Rose Wilson, Ph. Their paper concludes that taking a high dose of vitamin C may help reduce allergy symptoms. They also found evidence to suggest that low vitamin C levels were common in people with allergies. In a study , 70 people took 2 grams of either vitamin C or a placebo and then spent 20 minutes on a life raft in a wave pool.
Those who took the supplement had lower levels of seasickness. Many people believe that vitamin C can cure a common cold, but research has not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers. A mouse study found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue.
The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer. Also, the authors of a review suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The National Cancer Institute note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary. The best sources of vitamin C are fresh fruits and vegetables.
However, heat and cooking in water can destroy some of the vitamin C content in these foods, so eating raw foods is best. Learn more about sources of vitamin C here. Those at risk of vitamin C deficiency include :. Smoking and having exposure to other pollutants can lead to oxidative stress. Antioxidants, such as vitamin C, can help reduce oxidative stress. People who smoke tend to have lower levels of vitamin C than people who do not smoke. This may be due to having higher levels of oxidative stress.
Smoking also causes inflammation and damage to the mucous membranes of the mouth, throat, and lungs. Vitamin C is necessary for healthy mucosa and helps reduce inflammation, so the National Institutes of Health NIH recommend that people who smoke consume an extra 35 mg of vitamin C each day. The recommended maximum intake of vitamin C for adults is 2, mg per day.
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Measure content performance. Develop and improve products. List of Partners vendors. Vitamin C, also known as ascorbic acid, is an essential nutrient that keeps the body functioning. Found in foods and dietary supplements, it aids in many biological functions, including the synthesis of collagen , the healing of wounds, and the repair and maintenance of cartilage, bones, and teeth. Vitamin C is also an antioxidant, meaning that it can neutralize free radicals that damage cells at the genetic level.
Vitamin C has been used historically to prevent or treat scurvy and other illnesses associated with vitamin C deficiency. Today, it is widely touted as a natural defense against the common cold. Although vitamin C is considered to be an "immune booster," there is little evidence that taking it can actually prevent or treat an infection.
Good sources of vitamin C can be found in fruits and vegetable, especially citrus fruits. The one condition vitamin C can definitely treat is vitamin C deficiency. Outside of a known deficiency, vitamin C is believed by some to aid in the treatment or prevention of numerous diseases, including colds, asthma, bronchitis, cancer, chronic pain, cataracts, gastritis, glaucoma, heart disease, high blood pressure, osteoarthritis, and Parkinson's disease.
Although the evidence supporting these claims is generally weak, there have been several promising findings in recent years. The benefits of vitamin C in fighting the common cold are more presumed than evidenced by research. According to a review of several studies involving 11, participants, vitamin C supplements did nothing to reduce the rate of colds in participants compared to the general population.
With that being said, the authors noted that vitamin C could potentially benefit performance athletes or people living in extremely cold climates. There is some evidence that vitamin C supplements may slow the progression of macular degeneration , an aging-related eye disorder characterized by vision loss.
The benefits of vitamin C in treating hypertension high blood pressure have long been touted, although the actual effects are not nearly as robust as once thought. According to a study from Johns Hopkins University, high doses of vitamin C—around milligrams daily—produced only small reductions in systolic upper blood pressure but had minimal effect on diastolic lower blood pressure.
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