Vitamin C (ascorbic acid) and aging
Ann-Mary Hromek
Vitamin C, or ascorbic acid, is one of the most commonly used dietary supplements owing to its many well-known beneficial effects to the body. The proper synthesis of collagen, for which vitamin C plays an integral part, is vital in maintaining the integrity of cells, especially the connective tissues, capillary walls, bone marrow, skin, teeth and gums. Collagen is required for growth and repair of damaged tissues, wound healing and maintenance of bones, teeth and cartilage. Ascorbic acid is also a potent antioxidant that efficiently eliminates the free radicals, consequently protecting your cells from irreversible damages. Chronic diseases, tissue degeneration and early aging result from these damages.
As a water-soluble nutrient, vitamin C is concentrated in many tissues with the highest in the adrenals and pituitary gland and is excreted through the urine. Vitamin C has a half life of 8 – 40 days. Thus, continuous and sufficient supply of this nutrient is required to prevent severe deficiency (scurvy). Red peppers, green leafy vegetables, citrus fruits and berries contain large amounts of vitamin C.
Why do we need vitamin C as we age? What are its actions and will it slow aging or prevent disease?
Vitamin C levels decline with an increase in age. It is believed that the body’s capacity to absorb vitamin C diminishes with age. Research shows that in general, the elderly have much lower plasma vitamin C levels than the younger adults. With increased susceptibility to vitamin C deficiency, you are also at risk of age-related and degenerative diseases.
Vitamin C is an effective anti-aging nutrient mainly because of its antioxidant activities. Excessive free radical damage, which is partly responsible for the aging process, builds up over time. Without the action of antioxidants, excessive free radicals cause irreversible damage to your cells, accelerating the aging process and increasing the risk of chronic diseases and tissue degeneration.
Antioxidant activities of vitamin C protect the collagen fibers from free radical damage, consequently delaying the appearance of skin wrinkles, for example. It also protects the arterial walls from atherosclerotic plaques, which may cause increased blood pressure and heart disease. Vitamin C fights cancer by scavenging the free radicals that alter the cells’ DNA.
Research shows that cancers of the skin, cervix and breast decline with increased intake of foods rich in vitamin C. It also maintains cognitive function by protecting the brain from free radicals. High-fat tissues, such as the brain, are especially vulnerable to oxidative damages. Ascorbic acid reduces your risk of cataract, which is caused by oxidative damages to the eyes’ lenses.
Can I get enough vitamin C in my food?
Eating three servings of fruits and two to three kinds of vegetables per day are sufficient to meet your daily requirement for vitamin C. Vitamin C is found in large amounts in broccoli, bell pepper, parsley, romaine lettuce, berries, lemon, turnips and papaya.
Up to 100% of Vitamin C can be destroyed through cooking and storing food as Vitamin C is sensitive to light, heat, oxygen, and alkali. Cooking with water can destroy vitamin C content as well. Blanching food with a low pH liquid will preserve Vitamin C content. Remember the cabbage and lime pickles of Captain Cook fame!
If I’m to supplement with vitamin C, in what form should I take it? What are the ‘rules of engagement’?
Vitamin C supplements are available in natural or synthetic forms. Most vitamin C supplements contain ascorbic acid, a synthetic vitamin. Vitamin C may upset the stomach, especially if taken in high doses; thus, buffered vitamin C supplements are also sold to prevent this side effect. Buffered forms combine vitamin C with other minerals, such as magnesium, calcium or potassium. Esterified forms of vitamin C are recommended for individuals who are vulnerable to heartburn.
Consult your physician before using vitamin C supplements. If you have kidney stones, heart disease, thalassemia, diabetes, hemochromatosis, sickle cell disease, glucose-6-phosphate dehydrogenase deficiency or cancer, do not start vitamin C supplementation without consulting your physician. Inform your physician if you have had an angioplasty.
What dose of vitamin C should I take?
- The RDA for vitamin C is 90 mg in males and 75 mg in women – this dose will prevent scurvy
- Add 35 mg of vitamin C if you are smoking as smoking depletes vitamin C
- For vitamin C supplementation, you can take 500-2000 mg per day safely. Many nutritional practitioners will prescribe 4000-6000mg a day.
Are there risks with vitamin C supplementation?
Vitamin C is generally safe if it is taken in divided doses over the day. Larger doses can cause diarrhea which is a sign that the body has taken in the maximum dose that it requires to maintain health. So in a healthy person lower doses such as only 2000 mg (500mg four times a day) can cause loose stools but doses up to 10,000mg (500mg taken every hour) can be well tolerated in acute viral infections.
Are there any special requirements when I take this?
Vitamin C supplements should be taken with meals. It is also recommended to take them with a half glass of water. Do not lie down for at least 30 minutes after taking a dose.
Does this nutrient need other compounds to accompany it for optimal absorption?
Vitamin C is usually taken with bioflavonoids, calcium and magnesium to help support its absorption and to reduce stomach upsets. It is also recommended to take it with another antioxidant, such as vitamin E, to enhance its antioxidant activities.
If I supplement with vitamin C, do I need to take this in divided doses?
Vitamin C supplements can be taken two to ten times daily in acute illness.
Can I test so as I know whether I’m deficient in vitamin C or to ascertain that I’m taking the correct dose for me?
Obtaining a plasma or leukocyte vitamin C level can detect deficiency.
What is the best source of Vitamin C?
You should try to obtain vitamin C from natural food sources, which also contain the other nutrients needed for good health. Bell peppers, parsley and broccoli contain the highest amounts of vitamin C.
If you have any medical condition that disrupts the absorption or increases the requirement of vitamin C, supplementation must be considered. Vitamin C with added flavonoids and buffered versions enhance vitamin C absorption; thus, they are the most recommended forms of supplements.
Related posts:
- Vitamin E and aging
- Folate or folic acid and aging
- Vitamin B1 (thiamine) and aging
- Vitamin B2 (riboflavin) and aging
- Vitamin B3 (niacin) and aging
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Tags: nutrition
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