The benefits of Vitamin C
Vitamin C is a water soluble vitamin. We need it in our diet every day as we cannot store it in our body.
Marie Murphy, a nutrition scientist at the British Nutrition Foundation says “Vitamin C helps protect cells and keep them healthy. It is also involved in the production of collagen, which helps maintain healthy connective tissues, important for the support and structure of tissues and organs including bones, blood vessels and skin.”
Vitamin C also helps with healing our wounds, consuming vitamin C increases the iron that we can absorb from plant sources such as kale, broccoli and sprouts.
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals. It also protects us against toxic chemicals and pollutants like cigarette smoke. Research has found that free radicals can build up in our body and contribute to the development of health conditions such as heart disease, arthritis and cancer.
How much vitamin C is enough?
The recommended nutrient intake for an adult is 40 milligrams of Vitamin C per day, but this is to prevent scurvy, a Vitamin deficiency only found in the third world, on average, adults in the UK have about 80 milligrams of Vitamin C per day.
People who smoke do need more vitamin C than the average person due to the smoke depleting vitamin C in the body’s tissue and blood. People who have had recent surgery also can benefit from additional vitamin C to help their wounds heal.
Patrick Holford recommends 1,000mg morning and evening for maintenance.
Is it possible to have too much vitamin C?
If you take a high dose of vitamin C, your body would just excrete it in your urine. Your body is smart at deciding how much of something you need.
When you exceed your optimum level you will know due to an upset tummy. At this point just lower the amount you take slightly.
What to do if a cold strikes
Patrick Holford in Vitamin Vitality gives the following advice when a cold has already struck,
“As soon as you feel the first signs of a cold or ‘flu ‘take I or 2 1,000mg tablets every hour or two, but do not exceed 20,000mg a day! As soon as you no longer feel the symptoms, reduce to 1,000mg every other hour. Take 4,000mg daily for the next three days as a cold can be suppressed for this time”. If you are able to saturate the bloodstream with vitamin C fast enough and for long enough, most colds do not last, if you get abdominal discomfort you are taking too much. Take with food.
The Advanced Nutrition programme
All you have to do is take one or two tablets daily with a meal.