Vitamin C provides many health benefits, from improving the immune system, cardiovascular health to reducing cancer risk. But the wrong doses could make it difficult to get all its positive effects.
The medical community has been facing challenges in identifying the optimal dosage of vitamin C to achieve most of its health benefits. The lack of valid data, incorrect conclusions and politics played a role in the issue, according to Mercola.
James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy, said that there are other factors that could lead to inadequate doses. Citing a recent study, he explained that the body takes vitamin C differently if orally or intravenously administered.
If ingested, concentration of the vitamin in human plasma is controlled by multiple mechanisms. It would go through intestinal absorption, tissue accumulation, renal reabsorption and excretion, according to the National Cancer Institute.
One study showed that there is a huge gap between the amount of vitamin C ingested and its blood levels. But people who take it intravenously may get significantly higher vitamin C plasma concentrations because the approach bypasses tight controls in the body, National Cancer Institute said.
Based on available data from recent studies, DiNicolantonio estimates that the optimal dose of the vitamin may be higher than 200 mg daily. He said that taking 2.5 grams of vitamin C per day may not produce fully saturated vitamin C blood levels.
Research also suggested divided doses could help people achieve optimal levels each day. For example, people should take 1,250 mg twice a day to get 80 μM (micromolars) of vitamin C.
“Numerous studies have demonstrated that vitamin C consumption higher than the [recommended daily allowance] enhances the immune system and decreases the risk of DNA damage,” according to a paper, published in the Journal of Alternative and Complementary Medicine. “Vitamin C greater than 400 mg/day can improve protection against oxidative stress, certain cancers, and degenerative and chronic diseases.”
The study also suggested that high-dose vitamin C supplementation could help improve male fertility. Researchers found that infertile men who take 1,000 mg twice daily for 2 months are likely to experience improved sperm count, motility and morphology.
Other Health Benefits Of Vitamin C
A separate research showed that daily intake of 10 g or more of dietary vitamin C could help enhance resistance to infectious, degenerative diseases and certain types of cancer. It also suggested that the vitamin may help improve recovery from diseases.
Large doses of ascorbate have also been linked to lower risk of having cardiovascular disease and longer lifespan.
