Supplementing is just perpetuating the myth of the magic bullet.
If your diet and lifestyle are poor you'll get fat and sick. I can't put it any more clearly than that.
I have an article I wrote on Vitamin C.
There is overwhelming evidence that taking vitamin C is a healthy option.
I've pasted an article I wrote recently on the subject below.
And here's a site linking to articles about scientific research on Vitamin C.
http://www.qualitycounts.com/fpvitaminc.html
If you're juicing this has its benefits and its hazards.
If you go to
www.healtheaudio.com and take a look at the excellent article "Juice craze or crazy juice" this outlines which juices are safe and which aren't.
There's quite a few other free health books, audio and resources there too.
I hope this helps.
Kindest regards,
Andrew Cavanagh
Vitamin C
copyright 2004 Andrew Cavanagh (AMWA), all rights reserved.
Two studies in the last month tout the benefits of vitamin C with results as diverse as reducing the oxidative damage from extreme exercise and reducing the risk of developing rheumatoid arthritis. In November last year a study at the London School of Hygiene and Tropical Medicine found aged subjects with high blood levels of vitamin C had a fifty percent lower risk of mortality than subjects with low levels of vitamin C in their blood.
But despite the extensive research into this vitamin confusion still reigns. Is vitamin C really a safe, effective supplement and why do some studies fail to confirm its supposedly remarkable benefits?
The research into vitamin C is vast with studies suggesting vitamin C could be helpful for many conditions including Alzheimer's disease, cognitive functioning, anemia, strokes, blood pressure problems, heart disease, high cholesterol, stress, osteoporosis, post surgical complications, kidney failure, ulcers, skin damage from sun exposure, skin disorders, hair loss, splitting and breaking hair, blood glucose control problems, diabetes, macular degeneration, cataracts, vision loss, complications from smoking, breathing problems, asthma and even the common cold.
The late double Nobel Prize laureate, Linus Pauling, created enormous controversy in the seventies with his book There is a cure for the common cold. Pauling suggested taking doses of vitamin C as high as 10,000 to 20,000mg a day to treat various conditions.
Pauling went on to explain most mammals produce their own vitamin C and under stress or the onset of infection that production can increase ten fold. As an extreme example a goat can produce 13,000mg of vitamin C a day and under stress some claim a goat's vitamin C production might rise as high as 100,000mg a day.
Unlike animals humans lack a gene necessary for the production of the liver enzyme L-gulonolactone oxidase. Without this enzyme humans are unable to produce their own vitamin C.
This quirk of nature suggests at some point in our evolution we were eating large quantities of foods high in vitamin C reducing the need to produce our own. Since vitamin C can make fruit taste quite tart it is possible this essential vitamin has been bred out of our fruit in the quest for better tasting fruit varieties.
Pauling pointed out vitamin C is essential for phagocytosis – a process where white blood cells gobble up invading bacteria and viruses. If vitamin C levels in your blood are low enough phagocytosis can slow or even stop, leaving you susceptible to infection.
Vitamin C is also essential for a whole variety of other functions including increasing iron absorption, building tendons and cartilage, maintaining healthy bones and blood vessels and helping the liver excrete wastes. Vitamin C also acts as an antioxidant potentially reducing your chance of developing cancer.
Pauling maintained that vitamin C has a half life in your body of just three or four hours so the vitamin should be taken several times daily in quite large doses to maintain consistently high blood levels.
The studies where vitamin C is found ineffective usually involve single daily doses, small doses or both. Most of these flawed studies simply demonstrate the importance of effective delivery of vitamin C.
A half life of three to four hours suggests you should take vitamin C at least every eight hours to ensure vitamin C levels in your blood are maintained with some consistency. But how much vitamin C should you take and are there side affects?
Warnings about one side affect - developing kidney stones with large doses of vitamin C - are probably overblown. In the large scale Harvard Prospective Health Professional Follow-Up Study subjects supplementing over 1,500mg of vitamin C a day had the lowest risk of developing kidney stones.
Vitamin C may decrease the absorption of the blood thinning drug warfarin and mixed amphetamines like adderall and dexamphetamine so you need to exercise caution if you take these drugs.
But the main side effect of excessive vitamin C intake is diarrhea. Pauling suggested you should take vitamin C to bowel tolerance – enough so your stools soften but not enough to cause diarrhea.
Obviously the more often you take vitamin C the more steady your blood levels will be. Vitamin C in powder form mixed with bioflavinoids and taken with water seems to be the best absorbed form.
For most people three to six daily doses of vitamin C, 200mg to 1,000mg a dose would be a good therapeutic zone. Increasing the dose when you have early symptoms of a cold or other condition could also be an effective approach.
Despite some contradictory studies the evidence does seem to be overwhelmingly in favor of supplementing with vitamin C. It seems to be a cheap, safe, effective supplement with a wide range of positive benefits.