Vitamin C for healthy skin, tendons, cartilage and bone

vitamin-c2Vitamin C is a water soluble antioxidant that plays many important roles in your health. Because it’s water soluble, it can’t be stored in your body for future use. You need to have a constant supply, preferably from healthy foods like broccoli, citrus fruits and tomatoes. See the link below for detailed information on why vitamin C is important to your health.

  • Healthy skin, tendons, cartilage and blood vessels
  • Repair and promote healthy growth of tissues
  • Repair and maintain both your teeth and bones
  • Heal wounds effectively

Conditions that benefit from healthy levels of vitamin C include:

  • High blood pressure
  • Heart health
  • Cancer
  • Age-related Macular Degeneration
  • Osteoarthritis
  • Asthma
  • Pre-eclampsia
  • Common colds

Usage: If you’re using a supplement to get enough vitamin C it’s normally recommended to take it two or three times per day. Some research indicates that adults can benefit from taking 250-500 mg/day. Do not take more than 1,000 mg/day or give it to children without first consulting with your doctor. The National Academy of Science recommends the following doses, depending on age, gender and if pregnant or breastfeeding:

  • Infants up to six months: 40 mg
  • Infants 6-12 months: 50 mg
  • Children ages 1-3: 15 mg
  • Children ages 4-8: 25 mg
  • Children ages 9-13: 45 mg
  • Girls ages 14-18: 65 mg
  • Boys ages 14-18: 75 mg
  • Males over 18: 90 mg
  • Females over 18: 75 mg
  • Women who are pregnant and ages 14-18s: 80 mg
  • Women who are pregnant and over 18: 85 mg
  • Women who are breastfeeding and ages 14 – 18: 115 mg
  • Women who are breastfeeding and over 18: 120 mg

Notes:

  • Smoking is known to decrease vitamin C in your body, so if you smoke it’s recommended to get an additional 35mg
  • If using vitamin C to treat health conditions, it’s recommended to use 500-1000 mg/day

Interactions/Side Effects: Vitamin C supplements are mostly considered safe to use since your body will get rid of any excess vitamin C it doesn’t use. However, if you get an extremely high amount of it (2,000 mg/day or more) it could lead to gas, nausea or diarrhea. Other considerations include:

  • Vitamin C supplements can produce diuretic effects, so ensure you’re getting plenty of fluids
  • If you’re sensitive to corn, it’s recommended to look into other sources like sago palm. Vitamin C supplements often have corn in them
  • If you suffer from hemochromatosis, it’s recommended to NOT take vitamin C supplements
  • Talk to your doctor before using if you suffer from kidney problems
  • If you’re pregnant, always talk to your doctor about the right dose for your situation

Possible negative interactions with the following:

  • Chemotherapy drugs
  • Aspirin
  • Non-steroidal anti-inflammatory drugs (NSAIDs)
  • Acetaminophen (Tylenol)
  • Antacids that contain aluminum
  • Barbiturates
  • Birth control
  • Hormone replacement therapy drugs
  • Protease inhibitors
  • Warfarin
  • Tetracycline

Our vitamin C supplements can be found here