Category Archives: Vitamin C

Do I Have a Vitamin C Deficiency?

We all know we need Vitamin C, but sometimes we just can’t get enough. It’s a powerful antioxidant, helping our bodies body defend against the harmful effects of free radicals and supporting overall good health. If you have any of the following symptoms, you may not be getting enough of this crucial vitamin.

multicolored bell peppers

Easy Bruising

When capillaries near the surface of the skin leak, bruises form. While some bruising is normal, unexplained or excessive marks may suggest weakened capillaries due to a lack of Vitamin C.

Dry, Splitting Nails or Hair

Just as healthy locks are usually a sign of a healthy diet, chronic bad hair days may suggest a dietary deficiency. Since hair is not an essential tissue, Vitamin C is conserved for more important tissues and organs first. If you don’t have enough Vitamin C, you won’t have enough left to fortify your hair.

Vitamin C also helps our bodies utilize iron. A lack of iron can lead to poor nail and hair health.

Wounds That Are Slow to Heal

If your scrapes or cuts seem slow to heal, it might be time to pay more attention to your diet. Collagen — the connective tissue that helps bind a healing wound — requires Vitamin C to form.

Bleeding, Inflamed or Swollen Gums

Low levels of Vitamin C are often linked to oral health issues, such as frequent mouth ulcers or irritated gums.

Rough, Dry, Irritated Skin

Low collagen levels due to insufficient Vitamin C intake can result in rough, dry skin. Low Vitamin C levels are also linked to skin conditions like keratosis pilaris — tiny, hard bumps on the legs, arms and face.

Unexplained Weight Gain

Insufficient Vitamin C in the bloodstream can cause increased body fat, particularly around the midsection.

Frequent Nosebleeds

Almost 100 percent of nosebleeds occur from capillaries located at the front of the nose. Since proper Vitamin C intake helps make these blood vessels less fragile, a lack of Vitamin C may lead to increased nosebleeds.

 

 

 

Worried you might not be getting enough Vitamin C? Check out these non-citrus surprising sources of vitamin C.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

What are the benefits of Liposomal Vitamin C?

Sure, Vitamin C helps to support a healthy immune system, but the benefits of Vitamin C are multifaceted. It’s a critical nutrient for healthy bones, skin, gums and even hair. Like many vitamins, Vitamin C is water soluble, which means that you must replenish the stores that are used or lost through your body’s natural processes. Much of the Vitamin C from standard pills and powders available in the drugstore encounter absorption barriers in the body and flush right out of your system. That’s why liposomal Vitamin C has become so popular; it delivers Vitamin C to your body in a protective casing that maximizes absorption.

The Importance of Vitamin C

Without vitamin C, your body would not be able to perform many of its most basic functions. Take collagen, which is essential for the health of your skin. Without Vitamin C, your body could not make it. It’s also important to keep your bones healthy and help you better absorb other vitamins and minerals, like iron.

How Liposomes Work for Vitamin Delivery

Liposomal vitamin C benefits the body by enabling better absorption. Liposomes are extremely small fatty particles that help to carry nutrients into the bloodstream and into your body’s cells. Liposomal vitamin C is created to work like a body cell as it moves through your system. The liposome is able to bypass the absorption barriers in your body, increasing the potential for delivering more vitamin C to your bloodstream and your body’s cells.

Boost the Effects of Liposomal Vitamin C

You can enhance liposomal vitamin C benefits by following a healthy diet that includes Vitamin C-rich foods. At this point, Vitamin C and citrus may as well be synonymous, but you can also find it in a variety of vegetables like broccoli, bell peppers and spinach if you prefer salad over sour.

As with any lifestyle change, you should always consult with your doctor before beginning a liposomal Vitamin C supplement regimen.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

How Can Vitamin C Improve Your Skin?

With all these serums on the market and the articles in beauty magazines, the message is clear: Vitamin C can benefit your skin. Here are five ways that Vitamin C — when taken orally — can support the look, feel, and overall health of your skin.

citrus and vitamin c serum

Vitamin C For Skin Care

Natural Sunscreen

Vitamin C is a natural antioxidant, which means it fights the effects of harmful free radicals that form when your skin is exposed to the sun. It also protects against the skin damage that can occur from ultraviolet radiation, including sunburns, pigmentations and redness. If you do get a sunburn, Vitamin C can accelerate the healing process.

Supports Prevention of Skin Discoloration

A study published in the Free Radical Biology and Medicine journal determined that Vitamin C shields your DNA from everyday photochemical reactions that lead to skin discoloration and age spots. If you already have age spots, taking Vitamin C supplements and applying Vitamin C-infused skin creams could help diminish their appearance.

Essential for Collagen Production

Collagen is the main structural protein in the skin and other connective tissues. It helps your skin appear firm, smooth and vibrant. Vitamin C plays an essential role in the production of collagen, regulating its synthesis in your body. If you don’t consume enough Vitamin C, your body’s collagen levels will decrease, making your skin appear looser and more susceptible to wrinkles and other signs of aging.

Maintains Healthy Skin Texture

Collagen is an important structural component of the blood vessels that supply nutrients to your skin. Vitamin C also promotes the rapid renewal of skin cells, a process that helps your skin feel soft and smooth. Without Vitamin C, your skin would lack moisture and nutrients, causing it to become dull, rough and dry.

With the numerous beauty creams and serums lining the skincare aisles, there is a bit of a misconception that Vitamin C must be applied topically for skin support. The reality is that the aforementioned actions occur at a cellular level, meaning you can reap the skincare benefits by taking Vitamin C orally — through diet and supplements. You can get beauty from the inside out. So, before filling your medicine cabinet with expensive beauty products, try stocking your fridge with citrus, leafy green veggies, bell peppers, berries and some top-notch Vitamin C supplements.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Vitamin C Dosage: How Much Vitamin C Do You Need?

Did you know that humans are one of the few mammalian species on Earth whose bodies cannot produce Vitamin C? Lucky for us, and not the primates and guinea pigs who also do not make Vitamin C, we know we need to get this essential antioxidant through diet. What we often don’t know is how much we need each day. And that’s because there are just so many recommendations out there.

According to U.S. government guidelines, adult women should take 75 mg of Vitamin C each day, and adult men should take 90 mg. To complicate the matter, many experts recommend a Vitamin C dosage of between 200 mg and 1,000 mg daily, or even more, to achieve maximum benefits.

vitamin c food sources

The goal of daily Vitamin C intake is to attain optimal saturation levels in the blood and tissues. However, measuring those levels can be complicated. Vitamin C is water soluble, which means that excess portions are flushed out in your urine. Different organs and bodily fluids have different Vitamin C retention capabilities. The adrenals, brain, eyeballs and prostate can retain high levels of Vitamin C, while blood plasma retains less. The problem is that medical professionals often use blood plasma to test the body’s overall Vitamin C levels, which can produce misleading results and differing opinions on daily intake requirements.

So how much vitamin c should you take each day? Authorities have varying opinions, but the majority seems to favor Vitamin C dosage in the range of 200mg to 500mg per day. They also suggest breaking up daily vitamin consumption into two or three doses. This allows your body to receive Vitamin C in waves, counteracting vitamin loss through the urine. There is also some consensus that older adults, smokers and lactating mothers should consume more vitamin C.

Vitamin C is safe to consume. Since it’s water soluble, you can’t overdose on it. Just watch out if you’re taking more than 2,000mg a day, as you may experience some uncomfortable digestion issues. If you experience an upset stomach or diarrhea, you should be able to find quick relief by lowering your Vitamin C intake.

No matter how much Vitamin C you decide is best for you, try to get it from a variety of sources throughout the day. Take a Vitamin C supplement with breakfast, enjoy some fresh berries at lunch and dark leafy green vegetables and maybe even another supplement at dinner. Remember that fresh, uncooked fruits and vegetables contain the highest levels of Vitamin C.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Surprising Sources of Vitamin C

Our bodies rely on Vitamin C to perform so many important functions, functions, like neutralizing free radicals within our cells. Vitamin C is an essential nutrient. That means that, although our bodies require it to perform vital functions, our cells can’t produce it. A nutrient-dense diet is the most efficient to get Vitamin C, and it’s a lot tastier and more colorful than you think. After all, oranges aren’t the only source of Vitamin C

sources of vitamin c

Bell Peppers
A single cup of chopped bell peppers can provide your body with 100 mg of Vitamin C. Compare that to the approximately 70 mg of vitamin C from a medium-sized orange! One thing to note is that your choice of cooking method can affect the vitamin C content that you actually consume. Unlike vitamin C supplements that always deliver the same amount of milligrams, fresh produce can gain and lose milligrams through the cooking process.

Broccoli
A favorite among cruciferous vegetable enthusiasts, one serving of raw or steamed broccoli provides as much as 132 mg of Vitamin C.

Kiwi
A little but mighty fruit, Kiwi is rich in potassium, copper and Vitamin C.  A serving of approximately two kiwi fruits will give you as much as 137 mg of Vitamin C, no cooking necessary.  

Vitamin Supplements
Sometimes you just might not be able to get your hands on enough fruits and veggies to meet your body’s demands for Vitamin C. Lypo-Spheric™ Vitamin C supplements can deliver up to 200% more of this essential nutrient than previously thought possible with oral supplements. While eating Vitamin C-rich foods is always the tastier, more enjoyable option, supplements are a convenient way to keep your body fortified.

Between the citrus, berries, peppers and cruciferous vegetables, there’s a source of Vitamin C for every taste. Vitamin C supports the body in so many vital processes; make sure you’re getting enough through diet and supplements.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

1 Hickey S., Roberts H, Miller N, (2008), “Pharmacokinetics of oral vitamin C” Journal of Nutritional & Environmental Medicine July 31.

Signs You May Be Vitamin C Deficient

Vitamin C is one of the most important water-soluble vitamins that you should include in your daily diet. You can’t store vitamin C, so make sure you’re eating foods rich in Vitamin C every day. If you’re an adult, the FDA currently recommends at least 90 milligrams of vitamin C each day. Some studies, however, indicate optimum doses are much higher – closer to 1,000 milligrams a day. For doses that high, you need to take vitamin C supplements.

signs of vitamin c deficiency

It’s tough to monitor micronutrient intake, so you may not even know you’re not getting enough Vitamin C on a daily basis. If you’re chronically low, your body will let you know with several symptoms of a Vitamin C deficiency.

Signs of Vitamin C Deficiency

  • Minor bleeding, such as nose bleeds, or easy bruising.
  • Dry, split hair due to inadequate collagen.
  • Slow wound healing. Vitamin C promotes collagen development in scar tissue.
  • Iron deficiency. Vitamin C promotes iron absorption, so low vitamin C and low iron levels often coexist.
  • Fatigue and mood changes. Vitamin C affects energy production and helps stabilize your moods.
  • Weight gain. You have less energy when vitamin C levels are low, so you are less likely to exercise regularly or vigorously.
  • Swollen, bleeding gums. A symptom of scurvy, this occurs in advanced cases when you’ve been low on Vitamin C for at least six months.

Confirming a Deficiency

If you’re concerned that you’re Vitamin C deficient, you can get a blood test to measure the level of ascorbic acid in your blood. A level above 0.6 mg/dL indicates you’re getting enough Vitamin C. Levels of less than 0.3 mg/dL indicate a deficiency.

Vitamin C is readily available in many fruits and vegetables. While citrus may come to mind first, you can also find a high density of Vitamin C in strawberries, papaya, bell peppers, tomatoes and even cauliflower. And some of the most bioavailable Vitamin C supplements are just a click away.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Keep Your Food Vitamin C-Rich With These Cooking Tips

keep your foods vitamin c rich

Ascorbic acid, or vitamin C, is water-soluble. This means that many of the most common cooking methods, such as boiling, can cause the vitamin to leach out of food. While this does pose a few challenges for increasing your intake, it is possible to alter your cooking strategies to keep more vitamin C in your food, while also using supplements to make up for any of ascorbic acid that is lost in the process. Check out these strategies for keeping your food rich in this essential vitamin so your next meal delivers more nutrition.

Choose Foods That Do Not Require Cooking

Some of the best sources of vitamin C require little to no preparation. Choose fresh fruits and vegetables that allow you to eat the food in its raw form so that no vitamins are lost through cooking.

For example, bell peppers, mango, kiwi, and berries can all be consumed raw during any meal.

Try Cooking Without Water

Pan-frying, roasting, and searing are all cooking strategies that do not involve using water to soften foods. Although the food may still lose some vitamins, it is typically less than you would lose with a method that uses water. These methods can also enhance the flavor of your food, depending upon which one you choose. For example, roasting vegetables tend to give them a sweeter taste while softening their skins. Stir-frying retains more of the crispness and imparts a flavor that more closely resembles what you enjoy from eating raw vegetables.

Consider Using Less Water

does heat destroy vitamin c

For recipes that require the use of water, you can try using a method that reduces the contact that the water has with the ingredients.

For instance, blanching requires the food to sit in the water for less time, and this method is ideal for softening ingredients such as bell peppers. Steaming is another strategy that allows the heated water to gradually soften the produce without removing all of the vitamin C.

The cooking methods you choose play a big role in how much nutrition you get out of fresh ingredients.

Give a few of these strategies a try during your next several cooking sessions to find the ones that fit your taste and texture preferences the best.

Scurvy Symptoms: It’s 2018, But You Might Have Scurvy

Scurvy isn’t something people typically think of unless they’re learning about pirates or watching an old film. The disease, which is caused by a severe deficiency in vitamin C, is typically associated with the 15th to 18th centuries. However, it may still be prevalent in our modern society.

Symptoms of scurvy include:

  • loss of teeth
  • bleeding sores
  • eroding gums
  • skin rashes
  • anemia
  • and more

These symptoms occur because vitamin C is a necessary component in making collagen, which is essential to connective tissues. Vitamin C is also needed for mood stabilization because it aids in synthesizing chemicals such as dopamine, which are needed for positive mood and energy.

You may be at risk for scurvy if you don’t eat a lot of fresh fruit and vegetables, have an eating disorder, have a restrictive diet, or use drugs, alcohol, or tobacco excessively. The elderly are also at an increased risk of developing scurvy because of weakened immune systems.

In 2003 and 2004, researchers for a Centers for Disease Control and Prevention study collected data about vitamin C levels in the general population, and approximately 7 percent of people had deficiencies so low that they were considered at scurvy levels.1

The disease often affects people who are left out of typical studies, the poor and mentally ill. This may be because people in poverty often have limited access to fresh fruits and vegetables. Produce tends to be more expensive than processed foods such as bread and rice, so people living in poverty may not be taking in the levels of vitamin C they need to remain healthy.

Scurvy is also found at higher numbers in people with mental illness because some mental illnesses lead to unhealthy eating habits.

For example, in 2010, doctors from Springfield Baystate Medical Center treated a man who came into a hospital with bleeding gums, bruises, and severe fatigue. He had a mental illness and had only eaten white bread and American cheese for years. This led to severe vitamin C deficiencies, which led to scurvy, according to Doctor Eric Churchill.2

The doctors who had studied that man’s case at Springfield Baystate Medical Center tested 120 patients with similar symptoms, and 29 of them turned out to have scurvy level deficiencies.2 Cases like these show the importance of having a balanced diet and intake of plenty of vitamins.

Another example is a different patient of Doctor Churchill’s, who ate mainly pizza, Chinese takeout, and burgers and fries. When he was diagnosed with scurvy he was surprised, because he didn’t feel that his diet was that out of the ordinary. But, as he learned, even getting some vegetables into your diet doesn’t guarantee that you won’t get scurvy.2

Everyone absorbs vitamins at different rates. Some people naturally absorb and retain less nutrients from their food than others. These people are at a particular risk of getting scurvy because even if they’re eating what would be enough vitamin C for one person, it may not be enough for them. This is why supplementation may be an important routine to adopt.

Even having vitamin C levels that are low, but not low enough to get scurvy, can be problematic. When you have low vitamin C levels it starts affecting your mood, energy, skin, and overall health. Some less noticeable and less severe warning signs of a vitamin C deficiency are:

  • easily bruising
  • dry scalp
  • frequent nosebleeds
  • inflamed or swollen joints
  • irritated gums
  • and more

To get an adequate intake of vitamin C on a daily basis, incorporate foods that are high in vitamin C in your diet, like oranges, kale, bell peppers, and kiwi. It is best to consume these raw and fresh for optimal vitamin absorption.

If you’re concerned about your vitamin C level, talk to your doctor. A simple blood test can help you understand the levels of many nutrients in your blood.

Understanding nutrition and balanced eating is one key to a healthy life. I bet you’ve heard the saying an apple a day keeps the doctor away, but an orange a day keeps the scurvy away.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

  1. http://ajcn.nutrition.org/content/90/5/1252.abstract
  2. http://digital.nepr.net/news/2015/05/25/not-just-for-pirates-and-sailors-scurvy-diagnoses-mount-in-springfield-clinic/

Is it possible to take too much vitamin C?

Vitamin-C-Intake-LivOn-Labs

Vitamin C is a natural nutrient that is essential to your overall health. It helps the body form and maintain connective tissue, supports the immune system and aids in iron absorption. But is it possible to have too much of a good thing?

The recommended daily allowance of Vitamin C for adults is 65mg to 90mg per day, with the upper end of tolerance hovering around 2,000mg. However, megadoses are often used without side effects.

While the general medical consensus is that megadoses of Vitamin C do not cause harm, there are possible negative side effects. Vitamin C is water-soluble, which means it does not accumulate in the body. Instead, any unabsorbed vitamin C passes through the body as waste. As a result, some people experience digestive issues when they consume large amounts of it, such as loose stools, nausea, vomiting, heartburn, abdominal bloating and cramps.

Taking higher doses may also inhibit the effectiveness of certain chemotherapy treatments and prescription drugs, including medications used to lower cholesterol, slow blood clotting and treat HIV/AIDS.

For most people, the risks associated with high doses of Vitamin C are very low. Vitamin C can be found in a variety of fresh fruits and vegetables, including oranges and other citrus fruits, berries, broccoli and Brussels sprouts. Vitamin C supplements are also an excellent way to get the recommended daily dose.

The Negative Effects of Sugar on Vitamin C Intake

Negative-Effects-Sugar-Vitamin-C

From an early age, we learn that Vitamin C helps support the body’s immune system by supporting the activities of antimicrobial and natural killer cells and protecting those cells from the harmful effects of oxidative stress. Although many people reach for fruit juices rich in Vitamin C, this can be counterproductive because they also contain large amounts of sugar.

Studies have found that excessive amounts of sugar, or glucose, in the body can inhibit the absorption of Vitamin C. In the 1970s, researchers established that sugar and Vitamin C have a similar structure and enter cells using the same pathway. This makes sense because most animals use glucose to manufacture Vitamin C in their bodies. However, humans do not have the L-gulonolactone oxidase enzyme needed to synthesize Vitamin C. Instead, we must get the nutrient through foods or Vitamin C supplements.

Both Vitamin C and glucose can enter cells using a critical protein known as the Glut-1 receptor.  The Glut-1 receptor has a preference for glucose, which means it will choose sugar over Vitamin C when given the opportunity. This poses a particular challenge for white blood cells, which need as much as 50 times more Vitamin C within their cell walls than in the surrounding blood plasma to effectively combat the effects of oxidative stress.

So, instead of reaching for fruit juice or other high-sugar drinks as your source of Vitamin C, try eating vegetables that contain high amounts of Vitamin C, such as spinach, peas and broccoli. It could also be helpful to take Vitamin C supplements.