Vitamin C

The single most important vitamin for health

• Required for the formation of collagen, which composes 50% of the structure of cartilage
pads that cushion your joints.
• Plays a large role in the conversions of fatty acids into energy inside the mitochondria of
the cell
• Required for the manufacturing in the brain of the “get up and go” neurotransmitters
dopamine and norepinepherine.
• Involved in the formation of bones, teeth, blood cells, body tissues and maintenance of
• A powerful detoxifier of lead and other poisons in the system.
• Increases immune response, promotes healing and prevention of bruises.
• Protection from free radical oxidation, heart disease and cancer.
• A natural antihistamine to seasonal allergies.

Supplement recommendations
• 2 grams (2000mg) per day gradually increasing to 100mg/kg of body weight a day. That
is about 6-10 grams for most people.
• A sign of too much Vitamin C too soon is loose bowels. Cut back and increase slowly to
bowel tolerance.
• Take in 2-4 divided doses throughout the day. It is a water soluble vitamin which will
continually excrete through body fluids and needs constant replacement. Humans are the
only animals not capable of making this vitamin in the body.
• Pure calcium ascorbate powder added to a smoothie or water.
• EmergenC packets (1 gram per packet) added to smoothies, workout drinks or water. The
advantage here being that you are getting B vitamins and electrolytes as well.

Sugar Catch—“Ascorbic acid cannot enter the cells of hyperglycemic (high blood sugar)
tissues because glucose competitively inhibits its insulin-mediated active transport. Thus, modest
hyperglycemia can cause scorbutic (vitamin c deficiency) conditions throughout the body,
including within the surface of blood vessels” (Ely, J PhD et al. A brief update of Ubiquinone;
JOM, Vol.15 No. 2, pp. 63-68) – if you have high blood sugar, the vitamin C will not absorb
very well.

Debbie Perry CSNA-Master
Colgan, M. Sports Nutrition Guide. Vancouver. Apple Publishing. 2002
Holly C. Certified Sports Nutrition Advisor Course 3rd ed. 2007

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