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Raw Citrus C Blend

Also known as: Vitamin C, L-ascorbic acid, Citrus C Blend, ascorbate, Ascorbic Acid

Overview

Ascorbic acid, commonly known as Vitamin C, is a vital water-soluble vitamin essential for numerous physiological functions. It is primarily found in citrus fruits such as oranges, lemons, and limes, as well as in other fruits and vegetables including strawberries and bell peppers. Vitamin C is widely recognized for its integral role in immune support, collagen synthesis, and iron absorption, acting as a potent antioxidant that protects cells from oxidative stress. Extensive scientific research validates its efficacy in dietary supplementation, particularly for bolstering immune function and promoting skin health. However, Vitamin C's stability can be compromised by environmental factors such as heat, light, and oxygen, necessitating proper storage to maintain its effectiveness.

Benefits

Vitamin C offers a multitude of well-documented health benefits. Notably, it enhances immune function; a meta-analysis indicates an 8% reduction in cold incidence among the general population with supplementation. Flavonoids like hesperidin, also present in citrus, contribute cardiovascular advantages by improving LDL cholesterol levels and assisting in blood pressure management. Furthermore, Vitamin C is crucial for collagen production, vital for skin and connective tissue integrity. Its antioxidant properties particularly benefit athletes and those under physical stress by reducing oxidative damage and improving recovery. Research supports noticeable benefits from consistent supplementation, often realized within weeks and characterized by moderate effect sizes.

How it works

Ascorbic acid operates through various biological pathways, particularly in collagen synthesis and immune system function. It serves as a cofactor for enzymes required for collagen production and enhances iron absorption, promoting better nutrient uptake. Additionally, Vitamin C stimulates the proliferation of white blood cells, vital for fighting infections. Its antioxidant properties enable it to neutralize free radicals, thereby protecting cells from oxidative damage, especially beneficial under physiological stress.

Side effects

Ascorbic acid is generally safe at recommended dosages; however, some users may experience side effects. Common gastrointestinal issues, affecting more than 5% of users, include diarrhea and stomach cramps, particularly at elevated doses. Less frequently, nausea and vomiting may occur (1-5%). Rarely, high doses can lead to kidney stones in individuals with a history of nephrolithiasis (less than 1% incidence). Precaution is advised for those on anticoagulants or specific antibiotics. Pregnant and breastfeeding women, along with individuals predisposed to kidney stones, should consult healthcare professionals before initiating significant supplementation. Overconsumption may lead to adverse health effects, highlighting the importance of adhering to recommended dosages.

Dosage

The recommended dietary allowance (RDA) for Vitamin C is 90 mg per day for men and 75 mg for women. For enhanced immune support, dosages can safely rise to 2,000 mg daily, although maximum benefits are often observed at lower levels. The Tolerable Upper Intake Level (UL) for adults is also set at 2,000 mg per day. Timing is flexible, but taking Vitamin C with meals can optimize absorption, especially when combined with iron-rich foods. Various forms are available for supplementation, including tablets, capsules, and powders; taking Vitamin C alongside food, particularly those high in fat, may enhance absorption.