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"The portrayal of vitamin C as a safe and effective supplement is a broad generalization promoted by an industry that is making billions off high-dose synthetic products. Although we all need adequate amounts of vitamin C for good health, this nutrient is best obtained as nature intended — from real, natural foods."
1. Synthetic vitamin C is ineffective. From the common cold and cancer, to heart disease and overall mortality, scientific studies continue to show synthetic vitamin C supplements have little to no benefits. Furthermore, evidence remains mixed regarding the purported effect of synthetic vitamin C on overall health, sports performance, and recovery from You do not have permission to view the full content of this post. Log in or register now..2. Most vitamin C is fake — and it’s made from sugar. Almost all vitamin C supplements on the marketplace are synthetic. Since glucose and vitamin C have similar chemical structures, it’s easy and cheap to produce fake vitamin C from sugar, typically using corn. A look at the label is all that’s needed to tell whether vitamin C is naturally sourced: Since even the foods richest in vitamin C don’t contain very high concentrations, doses above 300 mg in a supplement almost always indicate a synthetic source.
3. Vitamin C absorption is impaired by carbohydrates. In the intestines, vitamin C absorption competes with glucose for absorption. Ironically, many vitamin C products and food products with added vitamin C also contain added sugar. So consuming You do not have permission to view the full content of this post. Log in or register now. could result in lower absorption rates for vitamin C.
4. High doses may produce serious side effects. A variety of side effects are attributed to vitamin C doses of 500-1,000 mg. Popular doses can produce harmful free radicals when they react with iron in the body or other dietary supplements. In addition, higher doses of synthetic vitamin C themselves can become pro-oxidants. Published studies demonstrate that 1000 mg/day of synthetic vitamin C can interfere with cell signaling in working muscles. This blocks the body’s ability to adapt to training, reducing endurance performance gains. Other side effects may include heartburn, diarrhea, nausea, abdominal bloating, risk of forming kidney stones and inhibition of vitamin B12 function. In addition, synthetic vitamin C can adversely react with many You do not have permission to view the full content of this post. Log in or register now..
5. Less is more. Up to 200 mg of natural vitamin C may be contained in a meal of fresh fruits and vegetables. In this natural presentation and dosage, almost all of the vitamin can be absorbed. However, our bodies can utilize at most 500 mg of a vitamin C supplement leading to reductions of over 50 percent in the absorption rate of higher doses. Studies show levels above this amount can have unhealthy effects. Even You do not have permission to view the full content of this post. Log in or register now., a proponent of very high dose synthetic vitamin C, said in 1974 that “the first 250 mg is more important than any later 250 mg. The first 250 mg leads you up to the level where the blood is saturated.”
6. Real food works best. Studies have long shown that people whose diets were rich in real foods naturally high in vitamin C — typically around 200 mg per day — have a lower risk of heart disease, certain cancers and other diseases. Vitamin C in foods have not been shown to cause any of the problems of synthetic supplement use. In addition, food sources of vitamin C have not been shown to cause adverse reactions to medications.
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