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Background Info: Vitamin C is present in all fruits and vegetables. Vitamin C rich foods are also rich in
compounds such as flavonoids and carotenes that enhance the effects of vitamin C and exert favorable effects of
their own on the body. While most people think that oranges and orange juice are the best food sources of
vitamin C, this is not the case, as many vegetables and some fruits contain more vitamin C than oranges –such
as red peppers, kale, parsley, and broccoli.
Stability: Vitamin C is very reactive and is destroyed by light, oxygen in the air, heat, and water.
Absorption: The larger the dose, the less is absorbed -- unless there is great need as in times of illness or stress.
For example, almost 100% of a 200 mg dose of vitamin C is absorbed, but only about 50 % of a 2,000 mg dose
is absorbed. This is why it is recommended that a person take divided doses of vitamin C throughout the day,
rather than one big dose.
Structure/Function Statements
• During stress, the vitamin C stored in the adrenal glands is used up. Stressful situations increase metabolism.
Tissue requirements for vitamin C are increased during increased metabolism.8
• Vitamin C prevents the release of histamine from mast cells, by stabilizing mast cell membranes.1
• Vitamin C is one of the body’s most important antioxidants. Vitamin C is important in regenerating other
important antioxidants, among which are vitamin E and glutathione.2
• Vitamin C contributes to optimal health by strengthening capillaries, due to its role in collagen formation.3
• Vitamin C is necessary for the proper functioning of the immune system.3
Forms of Vitamin C
Natural vs. synthetic ascorbic acid: Natural and synthetic L-ascorbic acid are chemically identical and there
are no known differences in their biological activity.4,5
Mineral ascorbates: Mineral salts of ascorbic acid (mineral ascorbates) are buffered, and therefore, less acidic.
Thus, mineral ascorbates are often recommended to people who experience gastrointestinal problems
(abdominal pain or diarrhea) with plain ascorbic acid. The research is mixed about mineral ascorbates being less
irritating to the gastrointestinal tract. When mineral salts of ascorbic acid are taken, both the ascorbic acid and
the mineral are absorbed, so it is important to take into consideration the dose of the mineral accompanying the
ascorbic acid when taking large doses of mineral ascorbates. It should be noted that 1 gram = 1000 milligrams
(mg) and 1 mg = 1000 micrograms (mcg). Mineral ascorbates are available in the following forms:
• Sodium ascorbate: Sodium ascorbate generally provides 131 mg of sodium per 1000 mg of ascorbic acid.
Individuals following low-sodium diets should avoid consider avoiding this form.
• Calcium ascorbate: Pure calcium ascorbate provides 114 mg of calcium per 1000 mg of ascorbic acid.
Calcium in this form appears to be reasonably well absorbed.
• Potassium ascorbate: The purest form of commercially available potassium ascorbate contains 0.175
grams (175 mg) of potassium per gram of ascorbic acid.
• Others that can be found include magnesium ascorbate, zinc ascorbate, molybdenum ascorbate, chromium
ascorbate, and manganese ascorbate.
Vitamin C with bioflavonoids: Bioflavonoids are a class of water-soluble plant pigments. Vitamin C-rich fruits
and vegetables, especially citrus fruits, are often rich sources of bioflavonoids as well. Some studies have found
that bioflavonoids increase the bioavailability of ascorbic acid. 6 Although not all studies have found the same
effect,7 there is no question that bioflavonoids are found in conjunction with vitamin C and work synergistically