Vitamin C

- Lactone composed of six carbons

- Functional effect : Required for creating connective tissues and their functions/ Necessary for absorption of iron/ Necessary to protect cells against harmful oxygen

- Daily intake : 30~100mg

What is Vitamin C?

As one of trace elements to maintain healthy functions, vitamin C is also called ascorbic acid. Most plants and animals can perform the biosynthesis of vitamin C except for humans, which requires for the intake through food.

The required amount of vitamin C is increasing due to stress and pollution. As vitamin C is soluble in water, there is no adverse effect because even in case of excessive intake, only necessary amount is used and the remaining is discharged through urine.

As vitamin C is discharged in 6 hours after intake, it is recommended for the best effect to take the divided portion, twice or three times a day, rather than much at once.

Effect of vitamin C

1. Created connective tissues

Vitamin C is used as coenxyme for various effect reactions, and also involved in the synthesis of collagen, the main protein that makes up for connective tissues such as skin, endoskeleton, blood vessel and cartilage.

2. Absorption of iron

Vitamin C transfers iron in small intestines into reduction type, thereby promoting the absorption of iron which is not connected to hemoglobin.

3. Oxidation effect

The electron donating effect of vitamin C provides oxidant activity that removes free radicals including active oxygen type (Reactive Oxygen Species, ROS) and active nitrogen type (Reactive Nitrogen Species, RNS). Compared to other oxidants, the radical of vitamin C has relatively longer half-life of about 5~10 seconds, for which it is widely accepted as a stable oxidant.

4. Reducing cholesterol

Vitamin C relaxes blood vessels and protects them from being coagulated, inhibiting against cholesterol on the vascular wall. It also reduces the cholesterol level by transferring it into bile.

5. Anemia improvement

The absorption of iron is promoted with red blood cells created, for anemia improvement.

6. Helps the elderly maintain cognition and memory as well as Alzheimer’s disease (dementia) prevention.

7. Diabetic complications prevention

Intake of vitamin C supplements helps diabetic complications prevention, because sorbito blood content is recovered to normal status.

Studies on vitamin C

1. Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise. (Bryer SC1, Goldfarb AH. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):270-80.)

: High dose vitamin C supplementation has the effect on muscle soreness, damage, function, and oxidative stress to eccentric exercise.

2. Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey. (Van Straten M1, Josling P. Adv Ther. 2002 May-Jun;19(3):151-9.)

: Vitamin C supplementation prevents the common cold and shortens the period.

3. The role of vitamin C in prevention of preterm premature rupture of membranes. (Ghomian N1, Hafizi L, Takhti Z. Iran Red Crescent Med J. 2013 Feb;15(2):113-6. doi: 10.5812/ircmj.5138. Epub 2013 Feb 5.)

: Vitamin C prevents preterm premature rupture of membranes in the 14^th week of pregnancy.

4. Ascorbic acid reduces blood pressure and arterial stiffness in type 2 diabetes. (Mullan BA1, Young IS, Fee H, McCance DR. Hypertension. 2002 Dec;40(6):804-9.)

: Ascorbic acid has effect reducing blood pressure and arterial stiffness in type 2 diabetes

5. Effect of vitamin C on ambulatory blood pressure and plasma lipids in older persons. (Fotherby MD1, Williams JC, Forster LA, Craner P, Ferns GA. J Hypertens. 2000 Apr;18(4):411-5.)

: The results of high dose ascorbic acid in elderly, showed the most appropriate effect of lowering ambulatory blood pressure and plasma lipids.

6. Effect of vitamin C on frequency of reflex sympathetic dystrophy in wrist fractures: a randomised trial. (Zollinger PE1, Tuinebreijer WE, Kreis RW, Breederveld RS. Lancet. 1999 Dec 11;354(9195):2025-8.)

: Vitamin C has effect of reducing the frequency of reflex sympathetic dystrophy in wrist fractures

7. Acute effect of oral vitamin C on coronary circulation in young healthy smokers. (Teramoto K1, Daimon M, Hasegawa R, Toyoda T, Sekine T, Kawata T, Yoshida K, Komuro I. Am Heart J. 2004 Aug;148(2):300-5.)

: Vitamin C recovers coronary circulation and damaged microcirculatory circulation velocity function in young healthy smokers