A good number of people in our day don’t usually think about being undersupplied in vitamin C. There are so many existing sources we have access to that it doesn’t turn into a second consideration. From pills to citrus fruits, C is promoted all the time, in particular in the frosty time of the year. But are you truly consuming all the C you should?

Scurvy is probably the most known vitamin C deficiency. Collagen is the glue that holds cells together, without vitamin C collagen is too weak to perform its task. This can lead to Unlike most animals who can synthesize their own C, we need to replenish ours because we can only store it for so long before it gets used up. That is why sailors on long voyages, explorers, and soldiers separated from C sources were prone to this disease.

Thanks to the discovery and isolation of vitamin C we do not have to worry as much about major C deficiencies. Yet even mild cases can have symptoms. Weakness, poor healing of wounds, anemia, swollen gums, and nosebleeds are common signs of mild vitamin C deficiency. Edema (water retention), weakness, lack of energy, poor digestion, painful joints and bronchial infection and colds also occur with a shortage of vitamin C. Another thing to think about, low vitamin C in your body can have the same effects as depression and has been misdiagnosed as such.

Vitamin C is measured in food sources by a scientific process called titration. The titration of vitamin C is a process of volumetric analysis used to find out how much vitamin C is concentrated in a vitamin source. By taking the vitamin source, either food, pill, liquid or any other source, straining and dissolving it and subjecting what’s left to a test called a redox reaction. This is based on an oxidizing agent and a reducing agent, in this case iodine, and watching a reaction occur. As the C and iodine come together they turn blue. As more reactant is added the color goes away, thus giving the formula needed to determine the C content.

How much C do we really need? That depends on who you talk to. The Recommended Daily Allowance is 45mg for children ages 4-16 and 75mg to 90mg for adults. Unfortunately, the number of people who get these basic amounts is pretty slim. The studies showed for optimal antioxidant protection we need much more C than the RDA, at least 500mg a day. For those who are exposed to pollution regularly, have a high stress level, who are older, smoke or are around smokers, have a family history of heart disease or cancer, low physical activity, and are exposed to the sun a lot (this list could go on) the more C is needed.

What about those who study vitamin C, how much do they take? Dr. Albert Szent won the Nobel prize in 1937 for isolating pure vitamin C. He took 1,000mg until his 80’s when he started taking 2,000mg a day because he felt older people needed more. Linus Pauling, one of the most influential chemists in history, suggested anywhere from 450mg to 4,500mg and even up to 10,000mg per day; in his 90’s he took up to 18,000mg per day. The author of Antioxidants Made Simple, Bruce Miller, D.D.S., C.N.S., takes 4,000mg per day, unless he feels a cold coming on, then he takes more.

Can’t an overdose occur with that much C? C is a water-soluble vitamin that can not be stored by the body. Because of this once our body has ehausted its supply, that’s it. What our bodies do not use gets flushed our of our system. Due to these factors having a concistent intake of C is vital to our health, and shows why it is almost impossible to overdose on this vitamin.

In light of all this, how much C should you actually take? At the very least 100mg to 500mg per day to start. For the most benefit take at least 500mg a day, but as you can see 10,000mg and more has been suggested and tried with no adverse side effects. One thing you should be aware of when taking a lot of vitamin C, it can cause diahrrea and stomach upset if too much is taken at once. The best thing to do is spread it out throughout the day.You will want to talk to your doctor if you are taking nitrate medications; huge quantities of C can make them less effective.

Eating fresh fruits and veggies are a great way to get this vitamin, just plan on eating a lot throughout the day. Common sources include papaya, red bell peppers, tomatoes, hot green chilies, broccoli, cauliflower, oranges and all citrus fruits, strawberries, parsley, kale, mustard greens, spinach, cabbage, cantaloupe, watermelon, winter squash, onions, oregano, garlic and certain raw organ meats such as liver and heart. Being creative in how you eat can inspire you to stay on the path to better health.Most researchers recommend combining a high-quality vitamin C supplement and incorporating as much of theses foods into your diet as you can.