What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for various bodily functions. It is an antioxidant that helps protect cells from damage caused by free radicals and supports immune function, collagen synthesis, and the absorption of non-heme iron.

What types of Vitamin C are there, and what do they do?

Natural Vitamin C: Found in fruits and vegetables, natural Vitamin C is part of whole-food complexes that may include bioflavonoids, enhancing its absorption and efficacy.
Synthetic Ascorbic Acid: Often used in supplements and fortified foods, this form is chemically identical to natural Vitamin C and provides similar health benefits but may lack accompanying cofactors found in food sources.
Ester-C: A non-acidic form of Vitamin C bound with calcium, making it gentler on the stomach.
Liposomal Vitamin C: Encased in lipid molecules for enhanced absorption and bioavailability.
Buffered Vitamin C: Combined with minerals like magnesium, calcium, or potassium to reduce acidity, making it suitable for sensitive stomachs.

Daily Requirements for Vitamin C

Infants (0-6 months): 40 mg/day
Children (1-3 years): 15 mg/day
Children (4-8 years): 25 mg/day
Adolescents (9-13 years): 45 mg/day
Teens (14-18 years): 65-75 mg/day
Adults (19+ years): 75-90 mg/day (higher amounts for smokers: +35 mg/day)
Pregnant Women: 85 mg/day
Lactating Women: 120 mg/day

What does Vitamin C do in our body?

Antioxidant Protection: Neutralizes free radicals to prevent cellular damage and oxidative stress.
Collagen Production: Vital for skin, cartilage, tendons, and blood vessels, aiding wound healing and structural integrity.
Immune Support: Enhances the function of white blood cells and promotes healthy immune responses.
Iron Absorption: Converts non-heme iron into a more absorbable form, supporting red blood cell production.
Neurotransmitter Synthesis: Plays a role in producing dopamine, norepinephrine, and serotonin.

Symptoms of Vitamin C Deficiency

Fatigue and weakness
Frequent infections
Slow wound healing
Bleeding gums
Bruising easily
Dry, rough skin
Swollen joints and joint pain
Scurvy in severe cases (characterized by anemia, gum disease, and skin hemorrhages)

What does Vitamin C do for our thyroid pathway?

Antioxidant Support: Protects thyroid tissues from oxidative stress caused by free radicals during thyroid hormone production.
Hormone Synthesis: Facilitates the conversion of iodide into iodine, a critical step in producing T3 and T4 hormones.
Immune Modulation: Reduces inflammation and supports immune responses in thyroid autoimmune conditions like Hashimoto's or Graves' disease.

What does Vitamin C do for our liver?

Detoxification: Supports phase 1 and phase 2 liver detox pathways by neutralizing free radicals and aiding in the metabolism of toxins.
Glutathione Recycling: Helps regenerate glutathione, a key antioxidant for liver health.
Reduction of Fatty Liver: Antioxidant effects may help mitigate non-alcoholic fatty liver disease (NAFLD).

What does Vitamin C do for our gut?

Promotes Healthy Gut Lining: Aids in collagen production for intestinal wall repair.
Supports Microbiome Balance: Antioxidant properties may reduce oxidative stress, promoting a balanced gut flora.
Reduces Gut Inflammation: Can alleviate inflammation associated with conditions like leaky gut or irritable bowel syndrome (IBS).

Physical Ailments that Affect Vitamin C Levels

Smoking (increases oxidative stress and depletes Vitamin C stores)
Chronic stress
Infections (viral or bacterial)
Chronic illnesses (diabetes, cancer, autoimmune diseases)
Digestive disorders like Crohn’s or celiac disease

Foods that Impact Vitamin C Levels

Enhance Absorption: Foods rich in bioflavonoids (citrus fruits, berries)
Inhibit Absorption: Processed foods, high-sugar diets, and high alcohol consumption

Medications that Impact Vitamin C Levels

Oral contraceptives
Aspirin and NSAIDs
Steroids
Antibiotics
Chemotherapy drugs

Natural Supplements that Negatively Impact Vitamin C

High doses of copper or zinc (compete for absorption)
Excessive iron supplementation (may cause oxidative damage)

Heavy Metals that Impact Vitamin C

Lead and cadmium exposure increase oxidative stress, depleting Vitamin C stores.

Testing for Vitamin C

Plasma ascorbic acid levels (requires a blood sample)
Clinical evaluation of deficiency symptoms
Urine tests to measure Vitamin C excretion

Nutrients Required for Vitamin C Absorption

Bioflavonoids (enhance absorption and effectiveness)
Magnesium and calcium (help stabilize Vitamin C in supplements)

Foods High in Vitamin C

Oranges, strawberries, and kiwi
Red and green bell peppers
Broccoli, Brussels sprouts, and kale
Guava, papaya, and pineapple

A Recipe High in Vitamin C

**Citrus Kale Salad with Pomegranates**

Ingredients: Kale, pomegranate, orange slices, red bell peppers, almonds, and a lemon-tahini dressing.
Directions: Massage kale with a pinch of salt. Add pomegranate, orange slices, and chopped red bell peppers. Toss with lemon-tahini dressing and top with almonds.

Other Random Information about Vitamin C

Heat and prolonged storage can reduce Vitamin C content in foods.
Humans cannot produce Vitamin C naturally and must obtain it through diet or supplementation.
Excessive intake can cause gastrointestinal discomfort but is generally non-toxic due to water solubility.
Regular intake supports healthy skin and reduces the appearance of wrinkles by promoting collagen synthesis.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Vitamin C