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Written by Dr. Welsh, Published on 30 April 2014

Vitamin C: What Are the Benefits? And How Much is Too Much?

by Don V. Richards

Vitamin C, also known as ascorbic acid, is a nutrient that has a multiplicity of health benefits. First of all, it is absolutely necessary for the proper functioning of the human body - actually, for life itself: Without sufficient Vitamin C, you'd die. Vitamin C is also necessary for collagen production and therefore for healthy skin. Vitamin C is known to boost the human immune system. This necessary nutrient can also help our bodies fight off the common cold - according to the most recent studies it can't reduce its incidence or severity, but it can cut its duration.

Vitamin C deficiency results in the disease scurvy, which can make you look pale, with spots on your skin and bleeding mucous membranes, while it makes you feel depressed and immobilized. Before scientists understood this nutrient, sailors and others who ate only preserved meats and grains - which don't contain Vitamin C - aboard ship would often suffer from scurvy. Scurvy symptoms can show up among us modern folks too, if we make very poor dietary choices. Scurvy, if left untreated, is always fatal. But death from scurvy is rare, because all that you need to do to be cured is to resume consuming a healthy amount of Vitamin C.

Vitamin C is also one of the most powerful antioxidants available. Cell oxidization, which results in the breakdown of cell structures within your body, is a result of the interaction of your cells with oxygen and highly reactive substances called free radicals - and this breakdown is a major cause of the signs of aging. Some oxidation is necessary as a part of the process of life. But, unchecked, oxidization can set off a chain reaction that can lead to dysfunction, malformation, and death of cells on a massive scale. Vitamin C, being an antioxidant, helps stop this chain reaction in its tracks. In fact, Vitamin C is such a powerful antioxidant, it is sometimes used a a food additive specifically to prevent oxidization.

Vitamin C is one of the few substances that has been found to be helpful (though only modestly so) in fighting the common cold. Vitamin C has also been found to have a mood-elevating effect. In a study of hospital patients, who often have chronically low Vitamin C levels, were found to have noticeably improved moods after taking Vitamin C supplements. Considering that one of the early symptoms of Vitamin C deficiency (ultimately leading to scurvy) is depression, that's not surprising.

If you're smoker, you really ought to stop that health-destroying habit. But, until you do, it's important to know that smokers with higher amounts of Vitamin C in their blood are somewhat less prone to contract lung disease from smoking.

Many animals can synthesize their own Vitamin C from within their bodies, but humans and other higher primates, along with a few other animals like bats and guinea pigs, cannot do so. So we and they must obtain this essential nutrient in our diets, either by eating foods rich in Vitamin C or by taking supplements. The process of pasteurization - often used in milk and infant formula - destroys the chemical structure of Vitamin C, by the way, so infants can actually sometimes suffer from scurvy and in some cases supplementation is required. Breast milk contains sufficient Vitamin C, though. Baby formulas often are enriched with Vitamin C after the pasteurization process, but heat and long storage can also destroy the nutrient, so pay attention to expiration dates and storage practices.

The human body can store only a limited amount of Vitamin C, and any excess consumed is flushed out of the body - so for maximum health benefit, our intake of this nutrient must be on a regular basis. There is some controversy over what constitutes a healthy dose of Vitamin C, and we'll be discussing that controversy in detail, so read on.

Life extension and natural health advocates emphasize that when we get enough of this essential vitamin, we detoxify our bodies, prevent disease, and strengthen the immune system (which helps us better deal with stress). In all this they are in agreement with the medical establishment. Where they differ is in their opinion of just how much Vitamin C we should consume daily. Life extensionists say that the Recommended Daily Allowance (RDA) of 90 mg of Vitamin C is too low. That, they say, is enough to prevent scurvy but not enough to reap other significant benefits. These health advocates point out that other animals - guinea pigs and the higher primates like apes and chimpanzees - which, like humans, do not synthesize their own Vitamin C, generally consume 20 to 80 times the RDA amount of Vitamin C every day when adjusted for body weight. The great apes, similar to us in so many ways, usually consume 2,000 to 6,000 mg per day under normal circumstances.

One health advocacy group, the Vitamin C Foundation, states that while the amount of Vitamin C we need will vary based on our age, stress level, diet, exposure to environmental toxins, and overall health, their general recommendation is 1,000 to 4,000 mg per day for a healthy person. They say a person with any significant disease will need much more. Compare that to the Mayo Clinic's recommendation of just barely meeting the Recommended Daily Allowance of 90 mg daily as a minimum, and never exceeding 2,000 mg per day. (Assuming that you're healthy, neither the Vitamin C Foundation nor the Mayo Clinic would object to 1,000 to 2,000 mg per day, though - and that's what I take, in case any of my readers are curious.)

Here's a summary of some of the benefits of Vitamin C in recent scientific studies according to the Vitamin C Foundation:

Sedentary overweight men and women who started to take a 500 mg dose of Vitamin C supplement daily experienced an average of a 13-pound weight loss.

Young adults who began supplementation of Vitamin C at 250 mg and then gradually increased their intake in steps until plateauing at 2,000 mg daily experienced a 60 to 90 per cent reduction in oxidative stress, measured in just ten weeks.

Fully 82 per cent of Americans consume low or just marginally adequate amounts of Vitamin C in their diets - enough to prevent scurvy perhaps, but little more.

An intake of 2000 mg per day of Vitamin C increases the effectiveness of a certain kind of white blood cells - known as neutrophils - to locate and kill (in a process called chemotaxis) disease-carrying germs and even free-floating cancer cells.

One study claims that oral Vitamin C when taken in divided high doses can cause blood concentrations (over 73.8 micromole per liter) which have been shown to reduce the risk of mortality from cancer by 57 per cent and for all causes of death taken together by 62 per cent.

Nobel Prize-winning scientist Linus Pauling was a strong advocate for high daily doses of Vitamin C as a health-boosting regimen, something which he practiced himself - and Pauling lived to the age of 93. Pauling's claims are controversial and have often been dismissed or minimized by the medical establishment. But some of Linus Pauling's critics have changed their positions recently.

Pauling stated that very high doses of the vitamin overcame the fragile half life decay problem of the nutrient. He also advocated Vitamin C in very high doses as a treatment for cancer, and some scientists who initially dismissed his claims are now saying that the idea deserves further investigation. Pauling (along with Canadian scientist G.C. Willis) also stated that Vitamin C was beneficial for those suffering from arthritis, since chronic low levels of the nutrient were a probable cause of the disease.

Linus Pauling's advocacy of Vitamin C megadoses - particularly his promotion of high intravenous doses of C for cancer - proved to be highly controversial. Pauling himself took 3,000 mg of Vitamin C every day. Pauling - one of very few double Nobel Prize winners - almost single handedly popularized Vitamin C in the 1960s and 1970s. Pauling published studies showing a dramatic increase in survival for cancer patients receiving very high intravenous doses of the vitamin. Critics of Pauling, including the Mayo Clinic, asserted that his studies were flawed and stated that the body excreted excess C anyway, rendering Pauling's claims impossible. They published their own studies claiming that Vitamin C didn't significantly benefit cancer patients - they even called him a quack. Pauling called these studies examples of "fraud and deliberate misrepresentation, pointing out that oral, not intravenous Vitamin C was used, and that some of the control group also received the vitamin, along with other discrepancies. The battle was very acrimonious, and, for a time, the study of Vitamin C in relation to cancer was largely dropped. But some scientists - notably those quoted in a 2009 review of the controversy in the journal Anticancer Research - now say that Linus's critics spoke too soon and further investigation is called for.

So how much is too much Vitamin C? Since it is water-soluble, excess Vitamin C beyond that which the body can absorb is not stored and is simply flushed out in the urine - so C has remarkably low toxicity. A study in 1936 showed that a small but significant number of subjects started to show adverse symptoms when they were given 6,000 mg per day of the nutrient: Among adults and children, these symptoms included disturbed sleep, nausea, vomiting, diarrhea, flushing of the face, headache, and fatigue. Among infants, the main symptom observed was skin rashes. As I mentioned before, the Mayo Clinic recommends an upper limit of 2,000 mg per day of Vitamin C supplements.

Vitamin C is best taken as a component of the foods we eat as part of a healthy, natural diet. Some foods that are high in Vitamin C include citrus fruits, parsley, kiwifruit, chili peppers, red peppers, and broccoli - in fact, most common produce contains some level of Vitamin C. Some less common but potent sources include acerola cherries, camu camu fruit, and rose hips. But be aware that Vitamin C is relatively fragile, and cooking and even cutting and storage can destroy some or all of this vital nutrient. Fresh is best!

As a result of C's fragility in food, many of us rely on supplements to get the amount of Vitamin C we need. Natural Vitamin C complexes, derived directly from food sources, are said to be far more potent than the cheaper, synthesized form of the vitamin. However, they are also more expensive - and immunology expert Melissa Makris says that mineral-derived Vitamin C is also effective, while being less costly. She recommends avoiding Vitamin C synthesized from corn, however, because the corn used these days is almost invariably a GMO (genetically modified) variety.


Mayo Clinic Online, Nutrition and Healthy Eating, Is vitamin C good for more than fighting colds?, , accessed April 29, 2014

Makris, Melissa, Natural News, Health and Scientific Discoveries, The health benefits of vitamin C go well beyond a stronger immune system, , accessed April 29, 2014

Journal of Nutrition, volume 137, page 1757, 2007

Journal of the American College of Nutrition, volume 20: page 623, 2001

European Journal of Clinical Nutrition, volume 54: page 573, 2000

Journal of the American College of Nutrition, volume 11, page 172, 1992

American Journal of Clinical Nutrition, volume 72: page 139, 2000

Rivers, J.M. (1987), "Safety of high-level vitamin C ingestion," Annals of the New York Academy of Sciences 498: 445-54

Michels, A. and Frei, B (2012). "Vitamin C," In Caudill M.A., Rogers M., Biochemical, Physiological, and Molecular Aspects of Human Nutrition (3 ed.), Philadelphia: Saunders, pp. 627-654

Packer, L. (1997), "Vitamin C and redox cycling antioxidants," In Fuchs J., Packer L., Vitamin C in health and disease, New York: M. Dekker

"Linus Pauling Vindicated; Researchers Claim RDA For vitamin C is Flawed" (Press release), Knowledge of Health, July 6, 2004; , accessed March, 17 2014.


Written by Dr. Welsh, Published on 25 April 2014

Vitamin E: The Controversial Vitamin

by Reg Nataraj

Recognized as a necessary nutrient without which we cannot live, hailed as an aid to healing and as a supreme antioxidant helpful in holding off the effects of aging, Vitamin E is now recognized as a substance that we must be careful with. While it's a good thing to ensure you're getting enough - preferably by eating a healthy diet - too much Vitamin E supplementation has been linked to an actual increase in oxidation damage and an acceleration of the signs of aging and other diseases. So it pays to know what you're doing when your diet is in question - your health, your quality of life, and length of life are all at stake.

Not long after Vitamin E was discovered in 1922, researchers determined that it had beneficial effects on premature infants who had failed to grow, and it also was found that a deficiency of Vitamin E in infants was a cause of a certain type of anemia, now eradicated.

One of causes of the aging of our bodies is oxidation, which causes cell damage, and one of the major causes of oxidation are "free radicals" and the cell-destroying chain reactions they cause - and Vitamin E in small quantities is a very good antioxidant. Getting enough of it has been shown to slow down the oxidation and cell damage that we perceive as aging. In fact, it's been called the body's main defender against oxidation.

Vitamin E has also been shown to especially retard LDL cholesterol oxidation and fight plaque formation in the arteries - one of the main causes of cardiovascular disease. In fact, the New England Journal of Medicine published a study which found there was a significant lowering, up to 80 per cent., of heart disease risk among those with sufficient intake of Vitamin E.

It's also been found that getting enough of this nutrient in your diet can help prevent breast and prostate cancer, and can even slow down cognitive decline as we age.

It's also important to distinguish between the natural and synthetic forms of Vitamin E. There are eight different varieties of Vitamin E on the market, but to tell whether your multivitamin or supplement is natural or synthetic, just look at the prefix. If it's "d-" then it's a natural compound - if it's "dl-" then it is synthetic. Some doctors say that the natural form is far more effective.

But taking Vitamin E supplements can be risky if you go too far. Getting too much Vitamin E is called "hypervitaminosis E" and it can lead to severe bleeding problems, as the nutrient can act as an anticoagulant in sufficient quantities - especially if combined with aspirin or other blood-thinning drugs. Taking too much Vitamin E can also counteract the effects of Vitamin K (which itself is important for artery and bone health, among other things), leading to a deficiency of that essential nutrient. Most authorities suggest that you ingest no more than 1,500 mg (or 1,000 IU) of Vitamin E per day to avoid these problems.

One study even found that even somewhat high doses of Vitamin E can lead to increased lung cancer risk: those who consumed 400 mg of Vitamin E daily had a 28% higher risk for the disease, and the increase was even greater for those who smoked.

What about applying Vitamin E directly to scars or cuts? One study showed that the belief that the nutrient promotes healing is really a myth: In 90 per cent. of cases, topical application of Vitamin E had no effect or made the scar worse, and 33 per cent. of those who did so developed contact dermatitis.

How can you balance getting the needed quantity of Vitamin E every day with the risks associated with getting too much? The best way is to get your supply of this nutrient from healthy foods instead of supplement pills. This is Nature's way, and it's also the way that lets your body do the balancing itself, which entails basically no risk: Our bodies have evolved to take in just the right amount of Vitamin E from the foods we eat, as opposed to a sudden surge from a caplet or pill.

Some foods that are rich in Vitamin E include: leafy green vegetables, nuts, rice bran, barley, and palm oils. Organic, locally-grown produce is likely to have the best integrity of the nutrient - and other nutrients that operate in synergy with it, making the total effect much greater - than others. And avoid processed junk foods at all costs: These not only contain questionable substances, but their empty calories crowd out good food from your diet - while causing unwanted weight gain and well-known (and some probably unknown) side effects, none of them good.

So, Vitamin E is an important and necessary part of your diet. It has marvelous and beneficial effects. But take too much, and you can be taking some real risks. The small quantity of Vitamin E you get from a quality multivitamin and from a healthy diet should be sufficient for most people. Add extra supplements only with careful planning and understanding of their effects.

Remember, with Vitamin E - and every single thing you put into your body - you're in charge, your present life and your future life are on the line - and it's a big responsibility. If you take the time and take charge of your own nutrition, you'll be glad you did, and so will your loved ones!


Institute of Medicine Food & Nutrition Board, (2000). Dietary Reference Intakes: Applications in Dietary Assessment. Washington, DC; National Academy Press. p. 289

American Journal of Respiratory and Critical Care Medicine, 1 March, 2008; 177(5): 524-30

New England Journal of Medicine, "Vitamin E Consumption and the Risk of Coronary Heart Disease in Men," accessed April 20, 2014

WebMD, "Guide to Treating Acne Scars and Skin Damage," , accessed April 19, 2014, "Vitamin E Linked to Lung Cancer," , accessed April 19, 2014


Written by Dr. Welsh, Published on 25 April 2014

Vitamin A: Crucial for Vision, Necessary for Health

by Dale Bennett

Vitamin A is absolutely necessary for health - in fact, I'll go further: it's absolutely necessary for human life. Without sufficient Vitamin A, you could suffer poor night vision and in severe cases total blindness; an impaired immune system and increased susceptibility to infections, especially ear infections and urinary tract infections; and deterioration of bones and tooth enamel, possibly leading to loss of your teeth.

Pregnant and breastfeeding women should take special care to get the right amount of this crucial nutrient, as insufficient Vitamin A can prevent proper fetal and infant development. (In fact, alcohol consumption during pregnancy is thought to harm unborn children specifically by preventing the proper metabolism of Vitamin A, leading to Fetal Alcohol Syndrome.) But consuming too much Vitamin A when you're pregnant can lead to birth defects. So read on: I'll be discussing just how much of this nutrient is needed below.

Vitamin A comes in several forms, in two basic categories: among the types of Vitamin A that come from plants, beta-carotene is the most common and well known; types of Vitamin A from animal sources are called retinoids.

"Retinoids" - the word sounds a lot like the word "retina," doesn't it? For good reason: Vitamin A is absolutely necessary for proper functioning of your retinas, the "screens" at the back of your eyes where your lenses focus the light from whatever you may be looking at. In the retina, chemical reactions to the focused light form nerve impulses that are then transmitted to the brain, allowing you to see. In the eye, Vitamin A combines with the protein opsin to form light-absorbing molecules. When you aren't getting enough Vitamin A, your first symptom will be night blindness, although daytime vision will at first seem unaffected. If the deficiency continues for a prolonged period, total blindness may result.

Vitamin A also plays a crucial chemical role in gene transcription, the process by which DNA is replicated during the formation of new cells. We have billions of cells in our bodies, and many of them die every day and must be replaced by new cells. Each cell in your body carries your entire genetic code (with the single exception of your sex cells - sperm or eggs - which carry exactly half). New cells can only come into being through cell division, and the DNA code from each cell must be replicated every time. Without sufficient Vitamin A, this necessary process falters or fails. This can prevent proper fetal development, as I pointed out earlier, but it can also stunt the growth of children at any age, and impair our health as adults, too.

Vitamin A is also necessary for skin health, as it is a vital nutrient needed for the proper development of skin cells. Topical preparations of Vitamin A in the form of retinoids (and some high-dose oral medications based on this nutrient) have powerful anti-acne properties, too.

Vitamin A is also an effective antioxidant - meaning it fights the free radicals that cause cell damage and constitute one of the main factors in aging - and contributes to bone and tooth health. Vitamin A also helps the body's immune system fight off disease. It's even used in some anti-HIV drugs.

Around the world, it's estimated that almost one third of infants, toddlers, and children under six years old have Vitamin A deficiency - causing over a quarter million of them to go blind every year. A study in Africa also showed a major reduction in deaths from malaria when children were given Vitamin A supplementation.

Encouraging mothers to breastfeed their infants (assuming the mother has sufficient supply of the nutrient, of course) can help stave off Vitamin A deficiency in babies. You can get sufficient Vitamin A as a part of a healthy, natural diet - in fact, that's the best way you can do it, since there's a synergistic effect - where the whole is greater than its component parts - when we consume many nutrients and vitamins and trace elements together in the foods we evolved to eat. Some foods rich in Vitamin A include spinach, liver, dandelion greens, sweet potatoes, carrots, broccoli leaves, butter, and kale. Most of the time, the stronger the color of the fruit or vegetable, the more beta-carotene it contains.

If you decide you need Vitamin A supplementation, it's important not to take too much. For an average adult 900 micrograms (3,000 IU) per day is about right.

Vitamin A poisoning can happen if you consume very large quantities of of vitamin A for many months - authorities say this would take a prolonged exposure to over 4,200 micrograms (14,000 IU) a day. (There are some exceptions to the 900 microgram rule of thumb: Ultra-high Vitamin A doses - for very limited periods - are sometimes prescribed for those with HIV or severe Vitamin A deficiency.) One sign of too much beta-carotene consumption is a yellowish discoloration of the skin, especially on the soles of your feet and the palms of your hands. It's very unlikely you could ever get this amount - of any variety of Vitamin A - from foods. It's a supplementation issue. Supplements are useful in certain situations: for example, when people are temporarily on a very restricted diet. But one has to be careful. Some people believe that if one pill is good, ten pills must be even better. But when it comes to nutrients, that simply isn't true. Our bodies depend on multiple, complex chemical processes, and having the right nutrients in the right proportions is very important. Educate yourself. Make informed decisions. And take charge of your health and your life!


Fennema, Owen; Fennema's Food Chemistry, CRC Press, Taylor & Francis, pp. 454-455

Tanumihardjo, S.A., ."Vitamin A: Biomarkers of nutrition for development," American Journal of Clinical Nutrition 94

Black, R.E. et al.; Maternal and Child Undernutrition Study Group (2008); "Maternal and child undernutrition: global and regional exposures and health consequences". Lancet 371

George Mateljan Foundation, The World's Healthiest Foods, "Vitamin A," , accessed April 20, 2014

Mayo Clinic Online, "Vitamin A," , accessed April 19, 2014

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