Vitamin C, also known as ascorbic acid, is an essential vitamin for the human body. But how was it discovered? What role does it play in our health? Let's dive into the scientific world of vitamin C.
Discovery of Vitamin C
Vitamin C was not "invented" but discovered. dr Albert Szent-Györgyi and Dr. Charles Glen King is considered to be the main discoverer of vitamin C in the 1930s. Both independently isolated vitamin C and identified its chemical properties. Szent-Györgyi received the 1937 Nobel Prize for his work.
Research on Vitamin C
Since its discovery, vitamin C has been the subject of numerous studies. There are thousands of studies on vitamin C, covering everything from its role as an antioxidant to its potential therapeutic properties in disease.
EU health claim on vitamin C
According to the European Food Safety Authority (EFSA), vitamin C contributes to the following functions in the body:
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Normal energy metabolism
- Normal function of the nervous system
- Normal psychological function
- Normal function of the immune system
- Reduction of tiredness and fatigue
- Increased iron absorption
- Protection of cells from oxidative stress
Vitamin C deficiency
A lack of vitamin C can lead to scurvy. Symptoms of scurvy include fatigue, muscle weakness, painful joints, bleeding gums and anemia.
Foods high in vitamin C
Top 10 fruits (per 100g):
- Camu camu berries - approx. 2,000-3,000mg
- Acerola Cherry - approx. 1,670mg
- Guava - approx. 228mg
- Kiwi - about 93mg
- Strawberries - approx. 59mg
- Oranges - approx. 53mg
- Papaya - about 60mg
- Pineapple - about 48mg
- Mango - about 36mg
- Blackberries - approx. 21mg
Top 10 Vegetables (per 100g):
- Parsley - about 133mg
- Broccoli - about 89mg
- Brussels sprouts - approx. 85mg
- Red peppers - about 80mg
- Kale - about 80mg
- Spinach - about 28mg
- Peas - about 25mg
- Tomatoes - about 23mg
- Green asparagus - approx. 18mg
- Cauliflower - about 15mg
Recommended intake of vitamin C
The recommended daily allowance for adults varies by country and organization, but generally ranges from 65 to 90 mg per day, with an upper limit of 2,000 mg/day.
What does Linus Pauling have to do with vitamin C?
When it comes to vitamin C in particular, Linus Pauling is known for his advocacy of high doses of this vitamin. His ideas and claims about vitamin C can be summarized as follows:
- Cold Prevention and Treatment: Pauling claimed that high doses of vitamin C can prevent colds and reduce their duration and severity. He recommended that people should take 1,000 to 2,000 mg of vitamin C daily, which is well above the recommended daily intake that was widely accepted at the time.
- Cancer Therapy: Pauling also believed that vitamin C in high doses could be useful for treating and preventing cancer. Together with Scottish doctor Ewan Cameron, he published studies that indicated that vitamin C could prolong survival in cancer patients.
- Heart disease and longevity: Pauling also argued that vitamin C could prevent heart disease and promote longevity.
It is important to emphasize that many of Linus Pauling's views and claims regarding vitamin C have been and continue to be controversial within the wider scientific community. While some small studies show beneficial effects of vitamin C, other studies, particularly larger, randomized controlled studies, have not supported many of Pauling's claims.
Nonetheless, his advocacy of vitamin C was instrumental in generating increased interest in the research and use of this vitamin and influencing many people's attitudes towards dietary supplements.
What happens when you take higher doses of vitamin C?
Consuming higher doses of vitamin C can have both positive and negative effects:
Possible positive effects:
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Increased immunity: Some people take high-dose vitamin C supplements when they are sick, believing it can boost their immune system.
- Antioxidant Properties: Vitamin C is a powerful antioxidant and can help the body neutralize harmful free radicals.
- Therapeutic uses: There are some reports and studies (for example in the context of complementary cancer therapy) examining the intravenous administration of very high doses of vitamin C, although the results and opinions on this vary.
Possible negative effects:
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Gastrointestinal Disorders: Excessive amounts of vitamin C can cause diarrhea, nausea, vomiting, abdominal cramps, or heartburn.
- Kidney stones: There is some evidence that very high vitamin C intake may increase the risk of calcium oxalate kidney stones in men.
- Inhibits absorption of B12: In high doses, vitamin C can interfere with the body's ability to absorb vitamin B12.
- Overload: Chronic excess consumption can lead to vitamin C overload, which can affect the kidneys.
- Drug Interactions: Vitamin C may interact with certain medications, such as blood-thinning medications.
It's important to note that the body cannot store vitamin C, a water-soluble vitamin. Excess vitamin C is excreted through the urine. Most people cannot achieve a vitamin C overdose through normal dietary intake; an excess usually occurs due to excessive supplementation.
Difference of Ester-C, Buffered Vitamin C and Ascorbic Acid?
Vitamin C is an essential vitamin that is necessary for many bodily functions. There are different forms of vitamin C supplements available on the market. Here are the differences between the most common shapes:
1. Ascorbic acid:
- This is the purest form of vitamin C.
- Ascorbic acid is water soluble and can be easily absorbed by the body.
- Some people may experience stomach problems or heartburn when taking large amounts of ascorbic acid because it is acidic.
2. Ester-C:
- Ester-C is a patented form of vitamin C (calcium ascorbate) which, in addition to the main component calcium, also contains small amounts of calcium threonate.
- It is claimed that Ester-C is better absorbed by the body and stays in the body longer than regular ascorbic acid.
- Ester-C tends to be low in acid, so it may be better tolerated by people who are sensitive to ascorbic acid.
3. Buffered Vitamin C:
- In this form, ascorbic acid is combined with magnesium, calcium or other minerals to create a "buffered" product that is less acidic and therefore easier on the stomach.
- The idea behind the buffered vitamin C is that it leads to less stomach upset in people who are sensitive to ascorbic acid.
4. Vitamin C:
- This is the umbrella term for the vitamin, regardless of its specific form (ascorbic acid, ester-C, etc.). In natural sources such as fruits and vegetables, vitamin C occurs in the form of ascorbic acid.
When choosing a vitamin C supplement, you should consider your individual needs and sensitivities. Some people prefer buffered vitamin C or Ester-C for their stomach-friendly properties, while others are happy with the simple ascorbic acid form. It is also advisable to seek the opinion of a doctor or nutritionist to make the best choice for your particular needs.
Supplementation of vitamin C
There are different types of vitamin C supplements, from capsules and tablets to powders and liquid formulations. Some supplements contain pure ascorbic acid, while others contain Ester-C or liposomal vitamin C, which is better absorbed or easier on the stomach.
In summary, vitamin C is an essential vitamin with numerous health benefits. Eating a balanced diet rich in fresh fruits and vegetables can ensure you're getting enough of them. However, if you have concerns about your vitamin C intake, always consult a doctor or nutritionist.
Here you can find suitable vitamin C products
