Vitamin C Maintains a Youthful Beautiful Skin
The Scientific Evidence that Supports the Claim
Jul 30, 2009
Vitamin C or Ascorbic Acid ("a" scorbic: meaning "no scurvy" ) is different from B vitamins in two ways:
- It serves as an antioxidant. It defends the body from radical compounds - highly unstable and reactive molecules with one or more unpaired electrons - that can damage cells, and
- It serves as a co-factor. Vitamin C rejuvenates vitamin E, activates Folic Acid (a B vitamin), helps convert tryptophan (an amino acid) to serotonin (a neurotransmitter promoting restful sleep and good mood), protects the immune system by fighting off infections, reduces the severity of allergic reactions, promotes wound healing, bone formation, and is essential to the development and maintenance of connective tissues.
Vitamin C as a Co-factor in Collagen Synthesis
Vitamin C or Ascorbic Acid is required by the body to produce collagen - the fibrous structural protein of connective tissues . It is the matrix on which bones and teeth are formed, and the triple helix that "holds" cells together, and re-connects separated tissues forming scars.
Collagen protein requires vitamin C and Iron for "hydroxylation" - the addition of an OH group - or the conversion of the amino acids proline and lysine to hydroxyproline and hydroxylysine. These substances facilitate the binding together of collagen fibers into strong "rope-like" triple helix structures.Without vitamin C and iron, hydroxylation does not take place, and collagen fails to produce triple helixes resulting in weak connective tissues (sagging skin).
Vitamin C Recommendations: Intake Per Day (In Milligrams) Above Minimum Requirements and Below Toxic Levels
- 2000 milligrams per day (Upper Level for Adults). Persons who are fighting severe infections, trauma, extensive burns, invasive surgeries, etc. may require this much supplementation
- 200 milligrams per day Limited absorption and little increase in blood concentrations
- 125 milligrams per day Recommended Daily Allowance for Men Smokers
- 110 milligrams per day Recommended Daily Allowance for Women Smokers
- 100 milligrams per day Saturates tissues
- 90 milligrams per day Recommended Daily Allowance for Men (non-smokers)
- 75 milligrams per day Recommended Daily Allowance for Women (non-smokers)
- 30 milligrams per day Supports metabolism
- 10 milligrams per day Prevents scurvy
Vitamin C Deficiency
A diet poor in vitamin C contributes to inadequate collagen synthesis causing bleeding, failure of wounds to heal, softening and malformation of bones, loosening of teeth as the cartilage around them weakens. Anemia and infections are common. Depression and hysteria may ensue, sudden death may occur as a result of massive internal bleeding.
Vitamin C Toxicity
There are very few instances requiring therapeutic doses of vitamin C. Although excess vitamin C is readily excreted by the body, persons who take more than 2 grams per day in supplements should be aware than vitamin C can also be a pro-oxidant. NOTE: There are no reported adverse effects of dietary vitamin C (Ascorbic acid from foodstuffs).
Excellent Food Sources of Vitamin C (milligrams/mg)
- Acerola Cherries 1/2 cup whole fresh (15 calories): 822 mg
- Red Bell Peppers 1/2 cup raw (20 calories): > 90 mg
- Kiwifruit 1 each (46 calories): >75 mg
- Orange 1 medium raw (62 calories): 75 mg
- Grapefruit Juice 1/2 cup fresh (72 calories): 75 mg
- Broccoli 1/2 cup cooked (22 calories): 58 mg
- Mango 1 whole fresh (134 calories): >55 mg
- Brussels Sprouts 1/2 cup cooked (30 calories): >48 mg
- Strawberries 1/2 cup fresh (22 calories): >40 mg
- Sweet Potatoes 1/2 cup cooled (116 calories): >30 mg
- Tomato Juice 3/4 cup (31 calories): >30 mg
- Watermelon 1 slice (92 calories): >25 mg
- White Potato 1 medium, baked with skin (133 calories): >10 mg
References
Iqbal K et al. "Biological Significance of Ascorbic Acid (Vitamin C) and Human Health" Pakistan J of Nutrition 2004;3(1):5-13
Epstein RJ "Vitamins" Human Molecular Biology Cambridge University Press 2004, page 149
Whitney EN & Rolfes SR "Vitamin C" Understanding Nutrition, Ninth Edition Wadsworth, 2002 pages: 335-341
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