What is vitamin C?
Why do I need vitamin C?
Vitamin C is involved in the following processes in the body:- protecting cells from oxidative damage caused by free radicals
- helping the body to synthesise collagen which is required in the structure and function of connective tissues, such as skin and bones
- maintaining the normal structure and function of blood vessels and neurological function
- increasing the absorption of iron from plant sources in the intestines.
How much vitamin C do I need?
The recommended daily allowance (RDA) of vitamin C in the UK for adults is 40mg a day. Vitamin C is a water-soluble vitamin, so is not stored in the body.What happens if I don't have enough vitamin C?
Severe vitamin C deficiency leads to scurvy. Symptoms include:- fatigue
- weakness
- red dots on the skin
- aching joints and muscles
- bleeding gums
- poor wound healing
- bone and tissue damage
Scurvy can be quickly treated by taking vitamin C supplements and eating foods rich in vitamin C.
Where is vitamin C found?
Vitamin C can be found in the following food sources:- citrus fruit
- berries
- blackcurrants
- green vegetables, eg broccoli and Brussels sprouts
- green, leafy vegetables such as broccoli, spinach and Brussels sprouts
- red and green peppers
- tomato
- new potatoes
What are the effects of cooking on vitamin C?
Exposure to water, air, light and heat leads to some loss in vitamin C.When cooking, it is important to use fresh food, steam rather than boil and avoid overly long cooking times to preserve vitamins.
Do I need to take vitamin C supplement?
The Department of Health advises that you should be able to get all the vitamin C you need from a healthy balanced diet.If you do decide to take a vitamin C supplement, take no more than 1000mg a day.
It is advised that infants and young children take vitamins A, C and D supplements up to the age of 5 years.
What are the side effects and safety precautions of taking a vitamin C supplement?
Vitamin B supplements are considered as likely safe for most people when taken orally or topically at the correct dosage.Vitamin C may cause the following side-effects in some people:
- stomach pain
- nausea and/or vomiting
- headache
- heartburn
Pregnant or breastfeeding women are advised that a healthy balanced diet containing fruit and vegetables such as broccoli, citrus fruit, tomatoes, bell peppers and blackcurrants should provide all the vitamin C they need.
Individuals undergoing angioplasty should avoid taking vitamin C supplements unless advised otherwise by a healthcare professional.
If you have cancer, check with your oncologist before using high concentrations of vitamin C, as research suggests that cancerous cells may collect high concentrations of vitamin C.
People with blood-iron conditions such as thalassaemia and haemochromatosis should avoid large doses of vitamin C as it increases iron absorption.
People with kidney stones or a history of kidney stones should also avoid large amounts of vitamin C as it can increase the risk of kidney stones.
People with a metabolic deficiency known as glucose-6-phosphate dehydrogenase deficiency (G6PDD) should avoid excessive vitamin C as it can destroy red blood cells in people with this condition.
People with sickle cell disease should avoid large amounts of vitamin C as it may worsen their condition.
What happens if I take too much vitamin C?
High doses (over 1000mg per day) of vitamin C may lead to stomach pain, flatulence and diarrhoea.These symptoms are reversed when supplementation is stopped.
Do vitamin C supplements have any drug interactions?
Vitamin C has moderate interactions with the following:- aluminium
- oestrogen
- fluphenazine (Prolixin)
- chemotherapy medications
- protease inhibitors (HIV/AIDS medication)
- statins
- vitamin b3
- warfarin
- aspirin
- choline magnesium trisalicylate
- nicardipine
- paracetemal by NAV JIVAN Hospital Mehnagar azamgarh up
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