Ok so Vitamin C is water soluble. I’ll give you a outline of that that is (below) and my ever changing opinion on supplements. Then we can get down to the vitamin C.
What is the general characteristic of water soluble vitamins?
Vitamins are different from any other nutrient, different from fat, protein and carbs through the structure, function and food content. They similar that they are energy yielding nutrient that are vital to life and are available to food.
Vitamins are absorbed into portal blood and not stored in the body (ar vit B12) it is excreted through the urn and easily destroyed through food preparation and incorrect storage, oxidation, exposure to light/heat.
How can we prevent the vitamins degradation in food?
precautions such as:
- Sealed in air tight containers
- Avoid long cooking times and high temps
- Steam rather than boil.
Who is at risk of being deficient?
- Malignant chronic disease
- Coeliac disease
- Post-surgery clients with inadequate nutritional support
- Drugs with antagonise vitamin absorbtion or metabolism
- Poor diet habits
the majority are likely to be deficient
What Vitamins are Water Soluble?
Vitamin C and B– they don’t stay in the body are replaced each day.
- Thiamine – B1
- Riboflavin – B2
- Nacin – B3
- Panthothenic Acid
- Vitamin B6
- Folic Acid
- Vitamin B12
Are Vitamin Supplements Necessary?
In some cases they are, in situations where a person is not meeting their appropriate intake, a supplement can be used until the diet is fixed and adjusted. Supplements are appropriate for people suffering from chronic diseases which prevent them from receiving an adequate intake of vitamins. In situations where the general public are self selecting supplements without consultation it can be a concern as they may be overloading their bodies, luckily the body usually is able to excrete the excess without too much hassle or damage through the urine. – These people just have really expensive piss. Each supplement and brand is different, with different ratios of vitamins incorporated. And one can never be exactly sure how much their body is absorbing.
Where can you get it?
Aside from supplements, your body can absorbe it from the food you eat:
- Orange/orange juice
We can not synthesise Vitamin C in our bodies, Absorbtion decreases with the intake, Oxidation prior to absorption – less vitamin.
- Is full of phytochemicals or in otherwords antioxidants
- Helps with the synthesis of collagen – Fe, proline, lysine, glycine
- Carnitine synthesis – lysine
- Neurotransmitter synthesis –Tyosine>Dopamine>noradrenalin.
- Hormone Synthesis –sex steroid, thyroid releasing, adrenal
- Fe, Cu,Cr bioavalability : non-heme iron absorption
- Supports Immune function: antibody and interferon production, Prostagladin metabolism, white blood cell – oxidative burst
- Reduces the Histamine Release : natural antihistamine
- Regulates cholesterol metabolism: conversion of cholesterol to bile acids
- Drug and heavy Metal metabolism: cortisone, aspirin, insulin, Lead and Mercury and Arsenic
What makes us need more of it?
- Increased physical stress: allergies, infection, burns, surgery and chronic illness
- Increased oxidative stress : Drugs, Chemicals, Radiation and Heavy Metals
- Chronic Drug Use : consumption f aspirin, OCP, smoking, PPIs and mediciation.
- Life Stages: elderly, pregnant/lactating, growth and development
- Acute or Chronic Inflammation Sufferers
What could happen if I don’t get enough?
- bleeding gums
- easy brusing
- tooth decay and tooth loss
- Joint pain
- Impaired healing of wounds
- Capilary fragility
- Fatigue, weakness, irritability
- Splinter Hemorrhages – near the distal end of nails
- Perifollicular hyperkeratosis on the lateral aspects of the upper arms and the thighs
- Ruptured small blood vessels – petechiae
- Joint pain, bone and connective tissue disorders
- Frequent infections
- Muscle degeneration and pain
- Hysteria and depression
- Rough, brown scaly and dry skin
- Blotchy bruises
What happens when you have to much?
- Diarrhoea : indicates that the tissue fluid has been saturated in ascorbic acid
- Hemolysis: this is in people who have an inherited disease of enzyme deficiency
- It enhances the aluminum and iron absorption
- Very high intake increases the oxalate and urate excretion – development of kidney stones
- Rebound Scurvy
Oral Vitamin C produces tissue and plasma concentrations that the body tightly controls, intakes between 30-180mg per day : 70-90% is absorbed. But in doses above 1g a day, less that 40%is absorbed/utilized while the rest is just urinated out.
This video was a really great summary talking about the variations of the intake Vitamin C and the Balance.
It is antioxidant useful for:
- Cardiovascular disease
- Smokers – (Bruno, R. S., Leonard, S. W., Atkinson, J., Montine, T. J., Ramakrishnan, R., Bray, T. M. and Traber, M. G. (2006) Faster plasma vitamin E disappearance in smokers is normalized by vitamin C supplementation, Free Radical Biology and Medicine, 40, 689-697.)
- Heavy Metal toxicity
- Oxidative stress – athletes
- Cancer – (Peckenpaugh 2010 Nutrition Essentials and Diet Therapy. Saunders, Missouri, USA.)
Immune Modulations: use full for:
- Hepatitis C
- Frequent Cold/flu
- Allergic disorders
- Ascorbic Acid : pure Vit C – may casue gastric irritation, low ph
- Calcium – mineral bound non acid form Vit C – may cause the affects of low stomach acid when taken too close to meals
Need some facts after that last video, head on over to the Office of Dietary Supplements – HERE