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Also known as: Spirulina
What is it?
Blue-green algae, of which spirulina is a well-known example, is a group of 1,500 species of microscopic aquatic plants. The two most common species used for human consumption are Spirulina maxima and Spirulina platensis. Spirulina is particularly rich in protein and also contains carotenoids, vitamins, minerals, and essential fatty acids.
Where is it found?
Blue-green algae grow in some lakes, particularly those rich in salts, in Central and South America, and Africa. They are also grown in outdoor tanks specifically to be harvested for nutritional supplements.
Why do dieters use it?*
Some dieters say that blue-green algae
- helps satisfy appetite.
- supplies good nutrition while dieting.
What do the advocates say?*
Blue-green algae (spirulina) is a concentrated source of nutrients compared to most foods, but it is expensive compared to other supplemental sources of protein, vitamins, and minerals. Research is limited, but nonetheless has found little benefit of spirulina to dieters.
How much is usually taken by dieters?
Blue-green algae is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double-blind trial, overweight people who took 2.8 grams of blue-green algae as spirulina three times per day for four weeks experienced only small and statistically nonsignificant weight loss. Thus, although spirulina has been promoted as a weight-loss aid, the current scientific evidence supporting its use for this purpose is weak.
Are there any side effects or interactions?
Few side effects have been reported from the ingestion of blue-green algae. However, as blue-green algae can accumulate heavy metals from contaminated water, consuming blue-green algae could increase the body’s load of lead, mercury, and cadmium, though noncontaminated blue-green algae have been identified. Another popular species of blue-green algae, Aphanizomenon flos-aquae, has been found to produce toxins. A few reports also describe allergic reactions to blue-green algae. Animal studies have found spirulina to be safe during pregnancy.
There is one case report of a man who developed liver damage while taking spirulina. As he was also talking three prescription medications, it is not clear whether the spirulina caused or contributed to the liver injury.
At the time of writing, there were no well-known drug interactions with blue-green algae.
*Dieters and weight-management advocates may claim benefits for blue-green algae based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on blue-green algae.
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Common name: Lucerne
Botanical name: Medicago sativa
Parts used and where grown
Alfalfa, also known as lucerne, is a member of the pea family and is native to western Asia and the eastern Mediterranean region. Alfalfa sprouts have become a popular food. Alfalfa herbal supplements primarily use the dried leaves of the plant. The heat-treated seeds of the plant have also been used.
Historical or traditional use (may or may not be supported by scientific studies)
Many years ago, traditional Chinese physicians used young alfalfa leaves to treat disorders of the digestive tract. Similarly, the Ayurvedic physicians of India prescribed the leaves and flowering tops for poor digestion. Alfalfa was also considered therapeutic for water retention and arthritis. North American Indians recommended alfalfa to treat jaundice and to encourage blood clotting.
Although conspicuously absent from many classic textbooks on herbal medicine, alfalfa did find a home in the texts of the Eclectic physicians (19th-century physicians in the United States who used herbal therapies) as a tonic for indigestion, dyspepsia, anemia, loss of appetite, and poor assimilation of nutrients. These physicians also recommended the alfalfa plant to stimulate lactation in nursing mothers, and the seeds were made into a poultice for the treatment of boils and insect bites.
Active constituents
While the medicinal benefits of alfalfa are poorly understood, the constituents in alfalfa have been extensively studied. The leaves contain approximately 2–3% saponins. Animal studies suggest that these constituents block absorption of cholesterol and prevent the formation of atherosclerotic plaques. One small human trial found that 120 grams per day of heat-treated alfalfa seeds for eight weeks led to a modest reduction in cholesterol. However, consuming the large amounts of alfalfa seeds (80–120 grams per day) needed to supply high amounts of these saponins may potentially cause damage to red blood cells in the body. Herbalists also claim that alfalfa may be helpful for people with diabetes. But while high amounts of a water extract of the leaves led to increased insulin release in animal studies, there is no evidence that alfalfa would be useful for the treatment of diabetes in humans.
Alfalfa leaves also contain flavones, isoflavones, sterols, and coumarin derivatives. The isoflavones are thought to be responsible for the estrogen-like effects seen in animal studies. Although this has not been confirmed with human trials, alfalfa is sometimes used to treat menopause symptoms.
Alfalfa contains protein and vitamin A, vitamin B1, vitamin B6, vitamin C, vitamin E, and vitamin K. Nutrient analysis demonstrates the presence of calcium, potassium, iron, and zinc.
How much is usually taken?
Dried alfalfa leaf is available as a bulk herb, and in tablets or capsules. It is also available in liquid extracts. No therapeutic amount of alfalfa has been established for humans. Some herbalists recommend 500–1,000 mg of the dried leaf per day or 1–2 ml of tincture three times per day.
Are there any side effects or interactions?
Use of the dried leaves of alfalfa in the amounts listed above is usually safe. There have been isolated reports of people who are allergic to alfalfa. Ingestion of very large amounts (the equivalent of several servings) of the seed and/or sprouts has been linked to the onset of systemic lupus erythematosus (SLE) in animal studies. It has also been linked to the reactivation of SLE in people consuming alfalfa tablets. SLE is an autoimmune illness characterized by inflamed joints and a high risk of damage to kidneys and other organs. The chemical responsible for this effect is believed to be canavanine.
At the time of writing, there were no well-known drug interactions with alfalfa.
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Other than the “commonly known” risks of obesity, dehydration and the erosion of your teeth, one of the harshest effects of drinking sodas on a regular basis is its affect on the liver and its contribution to liver cirrhosis. It is now believed due to the corrosive nature of the ingredients in sodas that they have a similar damaging effect to the liver over time as alcohol.
Other problems that can occur include an increased rate of hypertension and heart disease. Contributing factors already known such as obesity, elevated blood sugar levels, elevated triglyceride levels, and decreased levels of HDL or “good cholesterol” in combination can put you at risk.
If this isn’t enough to scare you, then consider the fact that soda consumption contributes to acid reflux and upset stomach as well as digestive tract problems. The increased levels of acid in your digestive tract can cause inflammation of the stomach and even some erosion of the lining of your stomach and intestinal tract.
Drinking soda can also be painful for you in a way you’d never expect. Because sodas have a high level of phosphoric acid, your urine can be changed to such a degree that it encourages kidney stones to form. Drinking as little as three sodas per week is all you need to increase your risk of this occurring.
Another reason for concern is the additive aspartame that is used in sodas and other foods as a sweetener. Aspartame is being researched by the MDA and other organizations as a possible link to over 200 muscular diseases, such as multiple sclerosis and Lou Gehrig’s disease (ALS).
Try healthier alternatives such as teas, naturally flavored water or soda, or just plain filtered water.
Pamela Wake is a Nutritionist and her contact details are -
Email: pwake14@mac.com | Phone: 760 715-5301
Website: www.sdhealthandwellness.com
To assist you in your journey to wellness-based living, the Alternative Health Connection offers an in-depth database of articles. You’ll find an abundance of information on topics ranging from alternative and complimentary practices and therapies to information on health conditions, natural health, nutrition and self-care. We are constantly adding to our library of articles, so visit often and tell your friends about this rich body-mind-spirit resource. Our library is a reflection of our wellness provider community. If you’re an alternative health professional and would like to submit articles as a contributing member, please write in to us.
Logon to http://www.althealthconnect.com/ for an in-depth library of articles on healthy eating and information on living and sustaining a healthy lifestyle. Search our database of wellness practitioners based on specialty, name or location. Our practitioner profiles allow you to review qualifications, philosophy, education and approach before making a personal connection.
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By Shakti Wilson
“Is there something holding you back from fulfilling relationships, health, career or prosperity? If so, there is an easy way to find out what is blocking your progress. Anyone can change their life through the use the pendulum and Spiritual Response Technique (SRT). This precise system is a very practical way to identify and clear issues or challenges that come our way. Prosperity increases, relationships become empowered and careers are clarified.
In comparison to traditional therapy, SRT is quicker and more revealing in discovering core issues. Some people have experienced years of therapy with no resolution to specific issues while one session can reveal the root cause of a challenge. When the root cause is identified, wounds from the past are released. Difficult relationships can heal through improved communication. Inner stress is released from unresolved or daily life issues.
Positive statements and affirmations will not work if there is a belief in the subconscious blocking it. SRT uses the pendulum to work with the subconscious mind to find out what limited beliefs and perceptions are held in the mind. Through using this process, one can discover when these limited beliefs were established (present or past life), who it was learned from, and why it was chosen to be accepted. Once these beliefs are identified and the SRT clearing process is complete, the energy of the challenge is released. Now the subconscious mind is open to receive positive statements. The subconscious and the conscious mind are now aligned to achieve the goals that one has intended to manifest.
SRT can identify the blocked energy and release it so that the mind and body are open to the healing process. Aligning with the power of the Higher Self and using the pendulum with SRT, creates a dynamic combination for personal transformation.
Life Solutions was founded by Shakti Wilson. Coaching and teaching since 1991. Shakti is a Certified Teacher and Minister of Spiritual Response Technique (SRT), a consultant, a Reiki Therapist and holds a BA in Sociology. Her background includes studies in life coaching, meditation and metaphysics. Through her private consultations and workshops, Shakti coaches individuals to recognize their own potential and achieve their life goals.”
Logon to http://www.althealthconnect.com/ for an in-depth library of articles on healthy eating and information on living and sustaining a healthy lifestyle. Search our database of wellness practitioners based on specialty, name or location. Our practitioner profiles allow you to review qualifications, philosophy, education and approach before making a personal connection.
Contact details of Shakti Wilson
Email: swilson@life-solutions.net | Phone: 831 464-8125
Website: www.life-solutions.net
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Parts used and where grown
The horse chestnut tree is native to Asia and northern Greece, but it is now cultivated in many areas of Europe and North America. The tree produces fruits that are made up of a spiny capsule containing one to three large seeds, known as horse chestnuts. Traditionally, many of the aerial parts of the horse chestnut tree, including the seeds, leaves, and bark, were used in medicinal preparations. Modern extracts of horse chestnut are usually made from the seeds, which are high in the active constituent aescin (also known as escin).
Historical or traditional use (may or may not be supported by scientific studies)
Horse chestnut leaves have been used by herbalists as a cough remedy and to reduce fevers. The leaves were also believed to reduce pain and inflammation of arthritis and rheumatism. In traditional herbal medicine, poultices of the seeds have been used topically to treat skin ulcers and skin cancer. Other uses include the internal and external application for problems of venous circulation, including varicose veins and hemorrhoids.
Active constituents
The seeds are the source of a saponin known as aescin, which has been shown to promote circulation through the veins. Aescin fosters normal tone in the walls of the veins, thereby promoting return of blood to the heart. This has made both topical and internal horse chestnut extracts popular in Europe for the treatment of chronic venous insufficiency and, to a lesser extent, varicose veins. Aescin also possesses anti-inflammatory properties and has been shown to reduce edema (swelling with fluid) following trauma, particularly following sports injury, surgery, and head injury. A topical aescin preparation is very popular in Europe for the treatment of acute sprains during sporting events. Horse chestnuts also contain flavonoids, sterols, and tannins.
Double-blind and preliminary clinical trials have shown that oral horse chestnut extracts reduce the symptoms of chronic venous insufficiency, including swelling and pain. Those suffering edema after surgery have also found relief from topical application of horse chestnut extracts, according to preliminary studies.
How much is usually taken?
For treatment of chronic venous insufficiency horse chestnut seed extracts standardized for aescin content (16–20%), 300 mg two to three times per day, are recommended. Tincture, 1–4 ml taken three times per day, can be used though it is questionable whether a significant amount of aescin can be absorbed this way. Gels or creams containing 2% aescin can be applied topically three or four times per day for hemorrhoids, skin ulcers, varicose veins, sports injuries, and trauma of other kinds.
Are there any side effects or interactions?
Internal use of horse chestnut seed extracts standardized for aescin at recommended amounts is generally safe. However, in rare cases oral intake of horse chestnut may cause itching, nausea, and upset stomach. Based on reports of worsening kidney function in people with kidney disease who received intravenous aescin, horse chestnut should be avoided by anyone with kidney disease. People with liver disease should also avoid the use of horse chestnut. There are no known reasons to avoid horse chestnut during pregnancy. Topically, horse chestnut has been associated with rare cases of allergic skin reactions. Circulation disorders and trauma associated with swelling may be the sign of a serious condition. Therefore, a healthcare professional should be consulted before self-treating with horse chestnut.
Are there any drug interactions?
Certain medicines may interact with horse chestnut.
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Why do dieters use it?*
Some dieters say that bitter orange
- helps increase calorie burning.
- helps suppress appetite.
What do the advocates say?*
Bitter orange (Citrus aurantium) contains several substances known to stimulate metabolic rate, which should increase calorie burning. While no published research has tested it alone, it appears to be effective in combination with St. John’s wort and caffeine.
How much is usually taken by dieters?
Although historically used to stimulate appetite, bitter orange is frequently found in modern weight-loss formulas because synephrine is similar to the compound ephedrine, which is known to promote weight loss. In one study of 23 overweight adults, participants taking a daily intake of bitter orange (975 mg) combined with caffeine (525 mg) and St. John’s wort (Hypericum perforatum, 900 mg) for six weeks lost significantly more body weight and fat than the control group. No adverse effects on heart rate or blood pressure were found. Bitter orange standardized to contain 4 to 6% synephrine had an anti-obesity effect in rats. However, the amount used to achieve this effect was accompanied by cardiovascular toxicity and mortality.
Are there any side effects or interactions?
Bitter orange oil may possibly cause light sensitivity (photosensitivity), especially in fair-skinned individuals. Generally this occurs only if the oil is applied directly to the skin and then exposed to bright light; in rare cases it has also been known to occur in people who have taken bitter orange internally. The oil should not be applied topically and anyone who uses it internally should avoid bright light, including tanning booths.
Internal use of the volatile oil of bitter orange is also potentially unsafe and should not be undertaken without expert guidance. Large amounts of orange peel have caused intestinal colic, convulsions, and death in children. The amounts recommended above for internal use should not be exceeded.
One text on Chinese medicine cautions against the use of bitter orange in pregnancy. This concern is not raised in any other reference, and the American Herbal Products Association classifies the herb as “class 1,” an herb that can be safely consumed during pregnancy when used appropriately.
Decoctions of bitter orange substantially increased blood levels of cyclosporine in pigs, causing toxicity. Bitter orange also inhibited human cytochrome P450 3A (CYP3A) in the test tube. This is an enzyme that helps the liver get rid of numerous toxins, and strongly affects metabolism of certain drugs. Bitter orange might, therefore, interact with drugs that are metabolized by CYP3A. To be on the safe side, bitter orange should not be combined with prescription medications, unless someone is under the care of an experienced natural medicine clinician.
At the time of writing, there were no well-known drug interactions with bitter orange.
Parts used and where grown
The dried outer peel of the fruit of bitter orange, with the white pulp layer removed, is used medicinally. The leaves are also commonly used in many folk traditions. The bitter orange tree is indigenous to eastern Africa, Arabia, and Syria, and cultivated in Spain, Italy, and North America.
*Dieters and weight-management advocates may claim benefits for bitter orange based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on bitter orange.
The Alternative Health Connection is your partner in finding natural solutions to radiant health and balanced living. We are delighted to bring you a localized community calendar to assist you in connecting with alternative health events, seminars and workshops, searchable by city and zip code. So whether you’re looking for events in your hometown or looking for wellness activities while you’re in Santa Fe on business, we are your event connection!
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Parts used and where grown
AHCC™ is a newly developed “functional food” made through the hybridization of several kinds of mushrooms belonging to the Basidiomycetes family, including shiitake (Lentinula edodes), cultured in a liquid medium. The mushroom’s sources and details of methods of preparation have not been fully disclosed.
Historical or traditional use (may or may not be supported by scientific studies)
AHCC was not used in traditional medicine. The mushrooms of the type from which AHCC is made were historically used as tonics and for chronic infections, anemia, and a variety of other conditions.
Active constituents
AHCC consists of polysaccharides, particularly low molecular weight alpha-1,3-glucans, amino acids, and minerals.
How much is usually taken?
Studies have typically administered 3 grams per day orally.
Are there any side effects or interactions?
In the studies in which AHCC was given to people with cancer, no side effects or drug interactions were observed. However, thorough studies establishing its safety have not been conducted. There are no reports that AHCC is contraindicated in any condition. Use in pregnancy and lactation have not been studied.
At the time of writing, there were no well-known drug interactions with AHCC.
To assist you in your journey to wellness-based living, the Alternative Health Connection offers an in-depth database of articles. You’ll find an abundance of information on topics ranging from alternative and complimentary practices and therapies to information on health conditions, natural health, nutrition and self-care. We are constantly adding to our library of articles, so visit often and tell your friends about this rich body-mind-spirit resource. Our library is a reflection of our wellness provider community. If you’re an alternative health professional and would like to submit articles as a contributing member, please write in to us.
Logon to http://www.althealthconnect.com/ for an in-depth library of articles on healthy eating and information on living and sustaining a healthy lifestyle. Search our database of wellness practitioners based on specialty, name or location. Our practitioner profiles allow you to review qualifications, philosophy, education and approach before making a personal connection.
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What is it?
The amino acid arginine has several roles in the body, such as assisting in wound healing, helping remove excess ammonia from the body, stimulating immune function, and promoting secretion of several hormones, including glucagon, insulin, and growth hormone.
Where is it found?
Dairy, meat and poultry, and fish are good sources of arginine. Nuts and chocolate also contain significant amounts of this amino acid.
Why do athletes use it?*
Some athletes say that arginine
- helps reduce body fat.
What do the advocates say?*
Arginine is a vasodilator; in other words, it increases blood flow so the heart can pump more blood at a lower level. Theoretically, this translates into improved cardiovascular performance. However, more research needs to be done to see if arginine supplementation can enhance athletes’ abilities to perform aerobic activities.
Be aware, when supplementing with individual amino acids, that it is possible to upset the body’s total balance of amino acids by taking just one.
How much is usually taken by athletes?
At very high intakes (approximately 250 mg per 2.2 pounds of body weight), the amino acid arginine has increased growth hormone levels, an effect that has interested body builders due to the role of growth hormone in stimulating muscle growth. However, at lower amounts recommended by some manufacturers (5 grams taken 30 minutes before exercise), arginine failed to increase growth hormone release and may even have impaired the release of growth hormone in younger adults.
Double-blind trials conducted by one group of researchers, combining weight training with either arginine and ornithine (500 mg of each, twice per day, five times per week) or placebo, found the amino-acid combination produced decreases in body fat, resulted in higher total strength and lean body mass, and reduced evidence of tissue breakdown after only five weeks.
Are there any side effects or interactions?
For most people, arginine has so far appeared to be free of obvious side effects. However, longer-term studies are needed to confirm its safety.
In a double-blind study, supplementation with 9 grams of arginine per day for six months, beginning within 3 to 21 days after a heart attack, resulted in an increase in the mortality rate. Therefore, people who have recently suffered a heart attack should probably not take large amounts of arginine. Arginine is beneficial for other manifestations of heart disease, such as heart failure and angina. However, because of the potential for arginine to cause adverse effects in heart patients, people with heart disease should consult a doctor before taking arginine.
There have been two case reports of severe allergic reactions following intravenous administration of L-arginine; however, allergic reactions have not been reported after oral administration.
People with kidney or liver disease should consult their doctor before supplementing with arginine. Some doctors believe that people with herpes (either cold sores or genital herpes) should not take arginine supplements, because of the possibility that arginine might stimulate replication of the virus.
Administration of large amounts of arginine to animals has been found both to promote and to interfere with cancer growth. In preliminary research, high intake (30 grams per day) of arginine has increased cancer cell growth in humans. On the other hand, in people with cancer, arginine has been found to stimulate the immune system. At this time it remains unclear whether arginine is dangerous or helpful for people with cancer.
Arginine works with ornithine in the synthesis of growth hormone.
At the time of writing, there were no well-known drug interactions with arginine.
*Athletes and fitness advocates may claim benefits for arginine based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on arginine.
Logon to http://www.althealthconnect.com/ for an in-depth library of articles on healthy eating and information on living and sustaining a healthy lifestyle. Search our database of wellness practitioners based on specialty, name or location. Our practitioner profiles allow you to review qualifications, philosophy, education and approach before making a personal connection.
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Magnesium is an essential mineral to the human body. It is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming adenosine triphosphate (ATP; the energy the body runs on). The secretion and action of insulin also require magnesium.
Where is it found?
Nuts and grains are good sources of magnesium. Beans, dark green vegetables, fish, and meat also contain significant amounts.
Who is likely to be deficient?
Magnesium deficiency is common in people taking “potassium-depleting” prescription diuretics. Taking too many laxatives can also lead to deficiency. Alcoholism, severe burns, diabetes, and heart failure are other potential causes of deficiency. In a study of urban African-American people (predominantly female), the overall prevalence of magnesium deficiency was 20%. People with a history of alcoholism were six times more likely to have magnesium deficiency than were people without such a history. The low magnesium status seen in alcoholics with liver cirrhosis contributes to the development of hypertension in these people.
Almost two-thirds of people in intensive care hospital units have been found to be magnesium deficient. Deficiency may also occur in people with chronic diarrhea, pancreatitis, and other conditions associated with malabsorption.
Fatigue, abnormal heart rhythms, muscle weakness and spasm, depression, loss of appetite, listlessness, and potassium depletion can all result from a magnesium deficiency. People with these symptoms should be evaluated by a doctor before taking magnesium supplements.
As previously mentioned, magnesium levels have been found to be low in people with chronic fatigue syndrome.
Deficiencies of magnesium that are serious enough to cause symptoms should be treated by medical doctors, as they might require intravenous administration of magnesium.
How much is usually taken?
Most people don’t consume enough magnesium in their diets. Many nutritionally oriented doctors recommend 250–350 mg per day of supplemental magnesium for adults.
Are there any side effects or interactions?
Comments in this section are limited to effects from taking oral magnesium. Side effects from intravenous use of magnesium are not discussed.
Taking too much magnesium often leads to diarrhea. For some people this can happen with amounts as low as 350–500 mg per day. More serious problems can develop with excessive magnesium intake from magnesium-containing laxatives. However, the amounts of magnesium found in nutritional supplements are unlikely to cause such problems. People with kidney disease should not take magnesium supplements without consulting a doctor.
Vitamin B6 increases the amount of magnesium that can enter cells. As a result, these two nutrients are often taken together. Magnesium may compete for absorption with other minerals, particularly calcium. Taking a multimineral supplement avoids this potential problem.
Are there any drug interactions?
Certain medicines may interact with magnesium.
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Vitamin C is a water-soluble vitamin that has a number of biological functions.
Where is it found?
Broccoli, red peppers, currants, Brussels sprouts, parsley, potatoes, citrus fruit, and strawberries are good sources of vitamin C.
Who is likely to be deficient?
Although scurvy (severe vitamin C deficiency) is uncommon in Western societies, many doctors believe that most people consume less than optimal amounts. Fatigue, easy bruising, and bleeding gums are early signs of vitamin C deficiency that occur long before frank scurvy develops. Smokers have low levels of vitamin C and require a higher daily intake to maintain normal vitamin C levels. Women with preeclampsia have been found to have lower blood levels of vitamin C than women without the condition. Women who have lower blood levels of vitamin C have an increased risk of gallstones.
People with kidney failure have an increased risk of vitamin C deficiency. However, people with kidney failure should take vitamin C only under the supervision of a doctor.
How much is usually taken?
The recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men. For smokers, the RDAs are 110 mg per day for women and 125 mg per day for men. Most clinical vitamin C studies have investigated the effects of a broad range of higher vitamin C intakes (100–1,000 mg per day or more), often not looking for (or finding) the “optimal” intake within that range. In terms of heart disease prevention, as little as 100–200 mg of vitamin C appears to be adequate. Although some doctors recommend 500–1,000 mg per day or more, additional research is needed to determine whether these larger amounts are necessary. Some vitamin C experts propose that adequate intake be considered 200 mg per day because of evidence that the cells of the human body do not take up any more vitamin C when larger daily amounts are used.
Some scientists have recommended that healthy people take multi-gram amounts of vitamin C for the prevention of illness. However, little or no research supports this point of view and it remains controversial. Supplementing more results in an excretion level virtually identical to intake, meaning that consuming more vitamin C does not increase the amount that remains in the body. On the basis of extensive analysis of published vitamin C studies, researchers at the Linus Pauling Institute at Oregon State University have called for the RDA to be increased, but only to 120 mg. This same report reveals that “. . . 90–100 mg vitamin C per day is required for optimum reduction of chronic disease risk in nonsmoking men and women.” Thus, the multiple gram amounts of vitamin C taken by many healthy people may be superfluous.
The studies that ascertained approximately 120–200 mg daily of vitamin C is correct for prevention purposes in healthy people have typically not investigated whether people suffering from various diseases can benefit from larger amounts. In the case of the common cold, a review of published trials found that amounts of 2 grams per day in children appear to be more effective than 1 gram per day in adults, suggesting that large intakes of vitamin C may be more effective than smaller amounts, at least for this condition.
Are there any side effects or interactions?
Some people develop diarrhea after as little as a few grams of vitamin C per day, while others are not bothered by ten times this amount. Strong scientific evidence to define and defend an upper tolerable limit for vitamin C is not available. A review of the available research concluded that high intakes (2–4 grams per day) are well-tolerated by healthy people. However, intake of large amounts of vitamin C can deplete the body of copper —an essential nutrient. People should be sure to maintain adequate copper intake at higher intakes of vitamin C. Copper is found in many multivitamin-mineral supplements. Vitamin C increases the absorption of iron and should be avoided by people with iron overload diseases (e.g., hemochromatosis, hemosiderosis). Vitamin C helps recycle the antioxidant, vitamin E.
It is widely (and mistakenly) believed that mothers who consume large amounts of vitamin C during pregnancy are at risk of giving birth to an infant with a higher-than-normal requirement for the vitamin. The concern is that the infant could suffer “rebound scurvy,” a vitamin C deficiency caused by not having this increased need met. Even some medical textbooks have subscribed to this theory. In fact, however, the concept of “rebound scurvy” in infants is supported by extremely weak evidence. Since the publication in 1965 of the report upon which this mistaken notion is based, millions of women have consumed high amounts of vitamin C during pregnancy and not a single new case of rebound scurvy has been reported.
A preliminary study found that people who took 500 mg per day of vitamin C supplements for one year had a greater increase in wall thickness of the carotid arteries (vessels in the neck that supply blood to the brain) than those who did not take vitamin C. Thickness of carotid artery walls is an indicator of progression of atherosclerosis. Currently, no evidence supports a cause-and-effect relationship for the outcome reported in this study. The vast preponderance of research suggests either a protective or therapeutic effect of vitamin C for heart disease, or no effect at all.
People with the following conditions should consult their doctor before supplementing with vitamin C: glucose-6-phosphate dehydrogenase deficiency, iron overload (hemosiderosis or hemochromatosis), history of kidney stones, or kidney failure.
It has been suggested that people who form calcium oxalate kidney stones should avoid vitamin C supplements, because vitamin C can be converted into oxalate and increase urinary oxalate. Initially, these concerns were questioned because of potential errors in the laboratory measurement of oxalate. However, using newer methodology that rules out this problem, recent evidence shows that as little as 1 gram of vitamin C per day can increase the urinary oxalate levels in some people, even those without a history of kidney stones. In one case, 8 grams per day of vitamin C led to dramatic increases in urinary oxalate excretion and kidney stone crystal formation causing bloody urine. People with a history of kidney stones should consult a doctor before taking large amounts (1 gram or more per day) of supplemental vitamin C.
Despite possible therapeutic effects of vitamin C in people with diabetes at lower intakes, one case of increased blood sugar levels was reported after taking 4.5 grams per day.
Are there any drug interactions?
Certain medicines may interact with vitamin C.
The Alternative Health Connection is your partner in finding natural solutions to radiant health and balanced living. We are delighted to bring you a localized community calendar to assist you in connecting with alternative health events, seminars and workshops, searchable by city and zip code. So whether you’re looking for events in your hometown or looking for wellness activities while you’re in Santa Fe on business, we are your event connection!
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