The Truths and Myths of Vitamin C

Vitamin C is the nutrient with the most myths and misinformation surrounding it. Here we will address both truths and myths. It is essential to know the truth about vitamin C because too little can lead to scurvy, a potentially fatal condition that can result in severe pain, weakness, swollen gums, and loose teeth, as well as bruising or bleeding under the skin.

Vitamin C: Myths and Realities

Myth: High doses of vitamin C help prevent colds.

Reality: There is no evidence for this claim; all studies looking at the effect of vitamin C on those with an active cold found either no difference or a slight improvement in symptoms for those taking vitamin C.

Myth: Vitamin C is an antioxidant.

Reality: It does have antioxidant properties, but it cannot be classified as a true antioxidant because it can act both pro and con in terms of oxidation, depending on the circumstances.

Myth: Vitamin C from food sources has different benefits than synthetic or natural supplements derived from corn sugar or other carbohydrates.

Reality: The truth here is there isn’t any difference between these types of vitamin C when they are used orally to prevent scurvy. However, if you want to avoid GMOs (genetically modified organisms), choose 100% organic foods over non-organic ones since pesticides may contaminate conventional crops grown with genetic engineering techniques.

Myth: Vitamin C surrounds its ability to help the body absorb iron.

Reality: The truth is that vitamin C does enhance absorption, but only when it occurs in minimal doses along with a meal containing nonheme (iron derived from plants) sources of iron or ferrous sulfate (a less bioavailable form). Vitamin C can increase absorption up to six times more than without it when used this way.

Myth: You can’t overdose on vitamin c.

Reality: It is possible to overdose on anything, and vitamin C can lead to neurological problems. As a general rule of thumb, it is best not to take more than 2000mg in one shot and no more than 3000 mg per day.

Myth: Taking high doses of Vitamin C will cause kidney stones or other renal issues.

Reality: It has been shown that there are benefits for those who have had previous episodes of kidney stones but otherwise, there is no evidence indicating an increased risk from regular supplementation at recommended dosages (1000mg/day). Best approaches include staying hydrated (drinking water) throughout the day when supplementing with vitamin c as well as using bioflavonoids as routine which helps with absorption.

Final Verdict:

Now that you know the truths and myths of vitamin c stay safe by supplementing with caution. Remember: it is possible to overdose on anything, so be mindful of how much you take! 2000mg in one shot and 3000 mg per day should be your maximum dosage. And lastly, make sure to drink plenty of water when supplementing with vitamin c to help absorption!