Linus Pauling, the two-time Nobel Prize-winner, drew a heap of
scorn fromfellow scientists and the public when in the 1970s he became an
ardent advocate of large doses of vitamin C. The late Pauling is now
considered a prophet, but debate continues as to just how much of the
nutrient we should be taking.
All humans need to consume vitamin C, also known as ascorbic acid,
on a regular basis to survive: the vitamin isn't produced in the body and
is rapidly excreted. But more than that, it helps our bodies to resist
infection and build healthy bones, teeth and gums. A proven antioxidant,
C may also aid in fighting ailments such as cancer and heart
disease.
The current recommended daily allowance for vitamin C is 60 mg.
That's the minimum-amount needed to prevent nutritional deficiency
diseases, such as scurvy. But health experts agree that 60 mg per day is
too low to reap the vitamin's full benefits. In 1996, a study sponsored
by the National Institutes of Health concluded that adults should take
200 mg of vitamin C per day, more than three times the amount currently
recommended by the United States Research Council.
In the view of many health professionals, however, the dose should
be still higher, anywhere up to 1,000 mg. daily. Though some C fans down
up to 10 grams a day, scientists say that anything higher than 1 gram
cannot be absorbed into the body and may lead to diarrhea or other
problems. "Many people recommend 500 mg twice a day to get a full
antioxidant effect," says Dr. James Anderson, a professor at the
University of Kentucky Medical School and author of Live Longer
Better.
"When you get above 1 gram you go from the area of science to
religion. And there are some concerns about reverse effects with larger
doses." Everyone agrees that much more study is needed before the final
answer on dosage is in.
How to Get It: Vitamin C is found naturally in citrus fruits and
juices, broccoli and peppers. Supplements are another way to take in the
nutrient.
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