Diet & Weight Management Home Related to Diet & Weight Management Weight Loss & Obesity Food & Fitness Planner Vitamin C (ascorbic acid) helps tissue and bone grow and repair themselves. While vitamin C supplements are extremely popular, research has yet to establish solid health benefits. Why do people take vitamin C? Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average situations. Vitamin C's antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C supplements help with cancer, stroke, asthma, and many other diseases. Evidence does suggest that they do not help with cataracts or high cholesterol. Data on vitamin C and heart disease are mixed.
Some studies show an association between low levels of vitamin C and heart disease risk, yet many studies have linked the use of vitamin C supplements with an increased risk of heart disease. Data on taking vitamin C for hypertension are also mixed. Taking vitamin C with antihypertensive medications may slightly decrease systolic blood pressure, but not diastolic pressure. Supplemental vitamin C -- 500 mg per day taken without antihypertensives -- doesn't seem to reduce systolic or diastolic blood pressure. Type 2 diabetics who supplemented with vitamin C and remained on their antihypertensive medications seemed to have a reduction in blood pressure and arterial stiffness. Lower levels of vitamin C in the blood are associated with increased diastolic and systolic blood pressure. Studies have shown that dietary rather than supplemental sources of vitamin C are more effective in keeping blood pressure in check. A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of fruits and vegetables.
The proven and effective use of vitamin C is for treating vitamin C deficiency and conditions that result from it, like scurvy. Vitamin C also seems to help the body absorb the mineral iron. How much vitamin C should you take? The recommended dietary allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take. Vitamin C: Recommended Dietary Allowance (RDA) For children under 1, only an adequate intake (AI) is available 14 to 18 years 19 years and up 18 years and under: 80 mg/day19 years and over: 85 mg/day 115 mg/day19 years and over: 120 mg/day Although many people take much higher doses of vitamin C, it's not clear that high doses have any benefit. Some studies have found that doses above 200 milligrams are not utilized by the body. Instead, the extra vitamin C is excreted in urine. The tolerable upper intake levels of a supplement are the highest amount that most people can take safely.
Higher doses might be used to treat vitamin C deficiencies. But don't take more unless a doctor says so. Tolerable Upper Intake Levels (UL) of Vitamin C Can you get vitamin C naturally from foods? Many people get enough vitamin C from their diets. All fruits and vegetables have some vitamin C. Some of the best sources are: Citrus fruits and juices Light and heat can reduce vitamin C levels. Fresh and uncooked fruits and vegetables have the most vitamin C. What are the risks of taking vitamin C?At recommended doses, vitamin C supplements are safe. However, they can cause upset stomach, heartburn, cramps, and headaches in some people. High doses of vitamin C can cause more intense symptoms, such as kidney stones and severe diarrhea.If you take any other regular medicines or chemotherapy drugs, ask your doctor if it's safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. Nicotine may reduce the effects of vitamin C.
People who are pregnant or have gout, liver disease, kidney disease, and other chronic diseases should check with a doctor before using high doses of vitamin C supplements.You decided to start a new vitamin regimen. You have your doctor's approval and have bought the vitamins that you, or your doctor, feel will help your overall health. The goals may include improving energy levels, supplementing a deficiency in your diet or promoting a healthy heart. The ritual of taking vitamins before you go to bed keeps things simple, but there are some considerations as to the best time you should take certain supplements. Most vitamins are best taken with some sort of food to aid in the absorption of the supplement, according to Natasha Turner, N.D., of True Star Health. Taking vitamins throughout the day at different intervals also aids in maintaining proper levels of each supplement. Thus, taking vitamins in smaller dosages throughout the day provides optimal balance. Certain vitamins are best taken on an empty stomach, making bedtime an ideal time for consuming them.
Calcium is one such supplement, and it even promotes better sleep since it is a natural muscle relaxant, according to Turner. Probiotics, green foods and herbal remedies are other supplements recommended prior to bedtime on an empty stomach. Vitamins B and C do well in acidic conditions. Both are water-soluble vitamins that can be taken at bedtime. Fat-soluble vitamins such as A, D, E and K are more readily absorbed when there is a fatty food source in the stomach to aid in the breakdown of the vitamins for absorption. These vitamins are not good bedtime supplement candidates. If you do want to take them at bedtime, eating a fatty snack such as a piece of cheese may help provide the fat source to aid in digestion. This method would be counter-effective if you are taking other vitamins at the same time that absorb more readily on an empty stomach. Vitamin D absorption is also enhanced by the presence of calcium, so taking at least part of your calcium supplement with vitamin D can improve the effect of the vitamin.
Take 500 mg of calcium at a time, becasue this amount is efficiently absorbed and, if you need more, take it in divided doses. Medications and supplements may have opposing objectives, with one rendering the other ineffective. Review all medications and vitamin supplements with your doctor or pharmacist to prevent supplement opposition. H2 blockers deplete stomach acids, making water-soluble vitamins more difficult to take. Your doctor can help you create a time schedule to maximize the effectiveness of both. If you are taking vitamin supplements with no contraindications to any prescriptions and your choice is to take them all at night or not at all, you are not creating a problem by taking them all at once. However, Turner does recommend taking all pills with the largest meal of the day if you are going to only take them at one time. In the end, you will only affect the absorption of some of the vitamins, which means you are still getting some of the supplement, just not the ideal amount.