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Vitamin C: Supplements
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A review article published in the 2005 Journal of Clinical Nutrition evaluated over 45 published clinical trials and several meta-analyses on the safety of vitamin E, vitamin C, or the combination of the two. The data consistently shows the safety of both these vitamins, alone or combined. More than 20 published clinical trials involving 80,000 subjects or more have documented the safety of vitamin E supplements. Three meta-analyses that combined the results of randomized controlled trials designed to evaluate the efficacy of vitamin E supplements for the prevention or treatment of cardiovascular disease (CVD) found no evidence that E supplementation up to 800 IU/day significantly increased or decreased CVD mortality or all-cause mortality. In addition, few reports have cited any adverse effects, such as bleeding, for vitamin E. Regarding vitamin C, the authors include over 20 published clinical trials with doses ranging from 60 mg to 10 grams. No pattern of evidence supports concerns about safety of vitamin C other than the occasional gastrointestinal upset or mild diarrhea.
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Researchers at the University of Southern California assessed the links between fruits and vegetables and vitamin C intake in 11,580 residents of a retirement community who entered the study free from cancer. During the period from 1981 to 1989 a total of 1335 cases of cancer were diagnosed. The results showed a decreased risk of colon cancer in women with higher vitamin C intakes. Supplemental use of vitamins A and C ... showed a protective effect on colon cancer risk in women.19
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Vitamin E is used to ameliorate retinopathy of prematurity, but little is known about baseline vitamin E levels in retinas of premature infants or the effect of vitamin E supplementation on these levels. Vitamin E and C levels were measured in mature retinas (1 month to 73 years) and in retinas of premature infants (22 to 33 weeks of gestation). The infants fell into two groups: (1) those who survived <12 hr and received no vitamin E, and (2) those who survived >4 days and received vitamin E supplementation. Premature infants are born with 5 to 12 percent the vitamin E levels found in mature retinas. Vitamin E levels in vascular and avascular retina of premature infants increased with gestation. Infants born >27 weeks gestation and surviving at least 4 days with vitamin E supplementation demonstrated markedly elevated vitamin E levels in vascular and avascular retina when compared to supplemented infants <27 weeks gestation.
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Eating a variety of foods that contain vitamin C is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods will help you select those that are good sources of vitamin C as you follow the Dietary Guidelines. The list of food sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Department of Agriculture, Human Nutrition Information Service.
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A recent randomized, controlled five-year trial conducted by Japanese researchers suggests that vitamin C supplementation significantly reduces the frequency of the common cold but had no apparent effect of the length or severity of the common cold. However, considering a number of limitations due to protocol amendment, the findings should be interpreted with caution. More research in this area would be helpful. Source: European Journal of Clinical Nutrition, August 2005.
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It is important to take pure Vitamin C with bioflavonoids, free of additives. It's alarming that the majority of Vitamin C supplements on the market are loaded with an array of chemicals and other undesirable substances. Read the labels! Why are these additives in Vitamin C supplements? Some are added to make the supplement taste like sugary candy, and some are added to lubricate the machines that manufacture the product. Some additives found in common store-bought brands include: Ethylcellulose, Gelatin, Hydrogenated Vegetable Oil, Hydroxyproplcellulose, Magnesium Stearate, Polyethelenegycol, Polysorbate 80, Silicon Dioxide, and Stearic Acid.
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