All Posts tagged vitamin C

Osteoporosis & Vitamin C Update

Journal PLoS One provides evidence that vitamin C, when ingested orally, can prevent bone loss (osteoporosis) and stimulate the formation of new bone (in mice).

The medical world has known for some time that low amounts of vitamin C can cause scurvy and brittle bones, and that higher vitamin C intake is associated with higher bone mass in humans.

Large doses of vitamin C, when ingested orally by mice, actively stimulate bone formation to protect the skeleton. It does this by inducing osteoblasts, or premature bone cells, to differentiate into mature, mineralizing specialty cells.

This data provides compelling evidence for a therapeutic potential for vitamin C. Mice with ovariectomies were divided into two groups, one of which was given large doses of vitamin C over eight weeks. The team then measured the bone mineral density in the lumbar spine, femur and tibia bones. The lead researcher Zaidi revealed that mice who received an ovariectomy without vitamin C had a much lower bone mineral density than those that received a “sham” operation. Mice with no ovaries but given large doses of vitamin C had roughly the same bone mineral density as the controls, suggesting vitamin C prevented bone density losses in this group.

Could simple inexpensive dietary supplements versus expensive drugs help prevent osteoporosis? I think so! I also like to use Ostera from Metagenics.

PLoS One.


Vitamin C update

ScienceDaily (July 16, 2012) — The recommended dietary allowance, or RDA, of vitamin C is less than half what it should be.

The RDA of vitamin C should be raised to 200 milligrams per day for adults, up from its current levels in the United States of 75 milligrams for women and 90 for men. It’s appropriate to seek optimum levels that will saturate cells and tissues. Vitamin C could help prevent chronic disease — heart disease, stroke, cancer, and the underlying issues that lead to them, such as high blood pressure, chronic inflammation, poor immune response and atherosclerosis.

A 200 milligram intake of vitamin C on a daily basis poses absolutely no risk. Smokers and older adults are at significant risk because they may not be getting this small amount.

Even marginal deficiency can lead to malaise, fatigue, and lethargy, researchers note. Healthier levels of vitamin C can enhance immune function, reduce inflammatory conditions such as atherosclerosis, and significantly lower blood pressure.

• A recent analysis of 29 human studies concluded that daily supplements of 500 milligrams of vitamin C significantly reduced blood pressure, both systolic and diastolic. High blood pressure is a major risk factor for heart disease and stroke, and directly attributes to an estimated 400,000 deaths annually in the U.S.

• A study in Europe of almost 20,000 men and women found that mortality from cardiovascular disease was 60 percent lower when comparing the blood plasma concentration of vitamin C in the highest 20 percent of people to the lowest 20 percent.

• Another research effort found that men with the lowest serum vitamin C levels had a 62 percent higher risk of cancer-related death after a 12-16 year period, compared to those with the highest vitamin C levels.


Vitamin C Update

Vitamin C may decrease heart rate during exercise and reduce the perception of fatigue and exertion.

A four-week study with 20 adults found that a daily supplement of 500 mg of vitamin C was associated with an average 11 fewer heart beats during exercise, compared to three fewer beats in the control group, according to findings published in the journal Nutrition.

Scientists from the University of Wisconsin and Arizona State University recruited 20 adults with an average age of 35 and an average BMI of 34.3 kg/m2 to participate in their study. All participants consumed a calorie-controlled diet for four weeks with or without a daily vitamin C supplement.

At the start and end of the study, the participants performed 60 minutes of exercise at an intensity of 50% predicted maximal oxygen consumption.

Results showed that both groups lost about four kilograms and there were no differences in breathing between the groups. However, the vitamin C group had significantly lower heart rates during exercise, compared with the control group.

In addition, the Rates of Perceived Exertion (RPE) were also significantly reduced in the vitamin C group. Perceived fatigue was also reduced.

“[Perceived exertion] is typically correlated to heart rate and blood lactate concentrations and is considered a gauge for muscular effort, fatigue and muscle aches,” explained Johnston and her co-workers.

“The RPE during the 60-minute walk was decreased 10% in the VC [vitamin C] group and increased one percent in the CON [control] group at week four compared with baseline. Because heart rate is a contributing factor to perceived effort, the significant decrease in the exercising heart rate noted for the VC participants may have influenced the reported RPE values.”

“These data provide preliminary evidence that vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of vitamin C status on perceptions of effort during exercise are warranted,” they concluded.



Antioxidants update

Free radicals are believed to help many health problems and prevent heart disease, cancer and other disorders. Antioxidants are substances that protect cells against the effects of free radicals — molecules produced when the body breaks down food or is exposed to environmental toxins and radiation. I believe there are benefits in taking antioxidants especially in those with cardiovascular risks.

Vitamin C, vitamin E, coenzyme Q10 and selenium produce multiple positive effects on sugar and fat metabolism, blood pressure and arterial flexibility (which allows blood to move freely through the body).

Reuven Zimlichman and his research team at Wolfson Medical Center in Israel randomly divided 70 high blood pressure patients into two groups. One group was given antioxidants supplements and the other took placebo capsules for six months. Those taking the antioxidants received vitamin C (1000 mg/day), vitamin E (400 i.u/day), coenzyme Q10 (120 mg/day) and selenium (200 mcg/day).

Tests at the beginning of the trial, after three months, and again after six months documented that patients in the antioxidant group had marked improvements in their cardiovascular health. Cardiovascular profiles and cholesterol panels were healthier. The researchers concluded “antioxidant supplements have the potential to alleviate atherosclerotic damage..”

“Antioxidant supplementation significantly increased large and small artery elasticity in patients with multiple cardiovascular risk factors. This beneficial vascular effect was associated with an improvement in glucose and lipid metabolism as well as significant decrease in blood pressure,” Dr. Zimlichman said in a statement to the media. “The findings of the present study justify investigating the overall clinical impact of antioxidant treatment in patients with multiple cardiovascular risk factors.”


Adrenal gland & vitamin C

 Many alternative health experts consider vitamin C to be the most important nutrient for adrenal fatigue recovery. Healthy adrenal function requires vitamin C, and some of the highest concentrations of vitamin C in the whole body are found in the adrenal glands.

Adrenal gland symptoms: fatigue, depression, inability to cope with stress, or emotional instability. 

Tissues throughout the body use more vitamin C during times of stress. Vitamin C is not manufactured by the human body, so our supply of vitamin C is entirely dependent on diet and supplements.

Vitamin C is found naturally in foods like leafy greens, tomatoes, citrus fruits, sprouts and acerola berries. However, most people do not get enough vitamin C for adrenal support in their diet.

Tips for Taking Vitamin C for Adrenal Fatigue – Bioflavonoids are a crucial component of the vitamin C complex. They enhance the absorption of vitamin C and improve its utilization throughout the body. Ascorbic acid (vitamin C) should be taken with bioflavonoids at a ratio of 2:1. For example, if you are taking 2,000 mg of ascorbic acid you will need 1,000 mg of bioflavonoids. – The typical dosage of vitamin C for adrenal fatigue is between 2,000 and 4,000 mg per day, though it varies between individuals. Vitamin C is water soluble and is excreted quickly from the body, so it`s better to take smaller doses throughout the day rather than one large dose. – Vitamin C dosage should generally be altered by only 500 mg at a time. This means that if you`d like to decrease your dosage, do so by taking 500 mg less every few days until you`ve reached the desired dose. This eliminates any side effects that may arise from increasing or decreasing vitamin C intake too quickly.


Stress – what can I take for stress?

The majority of my patients describe feeling stress. Stress is tension and that is what we feel in our muscles. But chronic stress is even more severe, in fact, chronic stress is the silent killer of the 21st century. It can increase your risk of heart disease, including heart attack and stroke, high blood pressure, cancer, diabetes and many other diseases.

Managing stress through exercise, healthy eating, good sleep hygeine and meditation helps. Did you know that you can also reduce the effects of stress with certain vitamins?

There are a number of vitamins and herbs for reducing stress, these include:

Ashwagandha: An adaptogenic herb that has a calming effect on the body. Some researchers have reported that ashwagandha has a so-called ‘anti-stressor’ effect. Studies have shown that ashwagandha might suppress the increase of the stress hormone cortisol, which can be harmful at high levels. Ashwagandha is in the Wellness Essential for Men (Metagenics) vitamin packets. 

B Vitamins: Vitamins B1, B2, B3, B5, B6, B12 and folic acid are water soluble.  B vitamins can be depleted through perspiration, a common side effect of stress. B vitamins support the adrenal, neurological and stress-related function.   

Vitamin C: Has been shown to be helpful in treating stress. A study was conducted at the University of Trier in Germany to determine the effects of taking vitamin C during periods of acute psychological stress. The researchers observed that vitamin C helped reduce blood pressure, the stress hormone cortisol, and subjective response to acute psychological stress. 

Serenegen by Metagenics  is a classic, comprehensive herbal stress management formula targeting individuals that are “stressed & wired.” to order Serenagen or the wellness Essential for Men vitamins.