Vitamin C

Vitamin C (ascorbic acid) is a water soluble vitamin that has a number of biological functions. As well as being a powerful antioxidant, vitamin C is necessary in the body to form collagen in bones, cartilage, muscle and blood vessels.  While supplements are recommended, a healthy balanced diet as well as exercise is important.

Five Facts on Vitamin C Supplements: 

	Increases sperm count and improves motility
	Facilitates ovulation, prevents follicular atresia and helps prevent miscarriage
	Aids in the absorption of iron
	Split doses are for better absorption
	Recommended Fertiity Dosage: 4000 milligrams

Vitamin C is known as the healing vitamin.   It maintains collagen. It helps the adrenal glands.It helps the body's immune system.  It has also recently been linked to assisting weight loss.

Male fertility can be improved by Vitamin C, which helps sperm from "clumping" together and increases sperm count.

In women, vitamin C has been shown to facilitate ovulation, prevents ovarian follicular atresia, and helps prevent miscarriage.

Absorption of Vitamin C in the body is increased when the dosage is split into smaller doses throughout the day.  About 80-95% of vitamin C is absorbed in the body from foods or supplements. It is then stored throughout body tissues and blood. 

A deficiency in vitamin C has been long known to cause scurvy, although this is uncommon in Western societies.

Food Sources of Vitamin C:

All fruits and vegetables contain some vitamin C. The best and easiest food sources of vitamin C include:

• most citrus fruits and juices
• strawberries
• chili peppers
• guavas
• bell peppers
• thyme
• parsley
• tomatoes
• sweet potaoes
• white potatoes
• dark leafy greens
• broccoli
• cauliflower
• brussels sprouts
• kiwi fruit
• cantaloupe
• papayas.

Supplements:

The body does not manufacture Vitamin C and it is essential to recieve this important nutrient from an outside source such as diet or supplement. 

Water soluble vitamins dissolve in water, leftover amounts of the vitamin are excreted in urine. This means that a continous supply is needed in your diet to reap the most benefit of vitamin C. 

Vitamin C aids in the absorption of iron in the body.

Dosage:

Age 18 and over, male or female should take 90 mg a day.  However, your healthcare professional may suggest higher dosages as needed.  

Intake should not exceed 2000 mg per day in men or women and it would not be of any benefit since the body will not use anymore vitamin C when larger doses are used.  The body uses what it needed and then the rest is excreted in urine. 

Cautions:

 Aspirin and NSAIDs can both lower the amount of vitamin C in the body. 

 Vitamin C can increase the amount of aluminium the body absorbs.