Supplement Tip #1: Ascorbic Acid (Vitamin C) Part 1: Boost the Immune System and Reduce Illness

December is usually the month where snow is expected to fall. It’s also the time where more colds and flu’s are experienced and work and workouts are missed as a result. Ascorbic Acid (Vitamin C) is one vitamin that can boost the immune system and greatly reduce the chances of being sick. Unfortunately the national media often downplays its benefits by stating the typical “Studies have shown it to be ineffective” slogan. This post will explain what is being overlooked in many of the studies so you can make your own decision.

1. Many of the studies used Vitamin C that wasn’t the best absorbable form in the body[1]. The Ascorbic Acid form of Vitamin C is the best. Make sure you look for this on the label.

2. Dosage. The dosages used in the studies are often minimal[1]. For example, most top health practitioners suggest 1-3 grams/day[2]. Many studies only use 100-300 mg (about 10% of the suggested usage)[1].

3. Time Period. Many of the studies referenced were done 10+ years ago[1]. Stress and pollution has increased greatly since then resulting in more Vitamin C being depleted because of increased cortisol levels[3]. There is a greater need now for Vitamin C than ever before!

To summarize this post, try to consume 2 grams of Ascorbic Acid/Day. Use it right after your workouts (ideally with your shake) on workout days and with meals on non-workout days. If anything, try the 2 grams/day dosage for 30-days and see what happens. As far as brand, avoid the kind that you find in department stores (The brands are usually cheap, poor quality and contain Vitamin C that doesn’t absorb well in the body) and go with brands that health practitioners sell (i.e. Metagenics, Thorne, Designs for Health, Douglas Labs, Poliquin, etc.). If you are a member of Life Time Fitness, the Life Café carries Thorne Ascorbic Acid. You can get a 10% discount on your purchase if you use my name.

Part 2 of this post will go into how Ascorbic Acid can enhance exercise recovery post-workout by reducing the negative effects of cortisol.

References:
1. Crayhon, R.  1994.  Nutrition Made Simple.  New York, NY:  M. Evans and Company Inc.
2. Talbot, S.  2007.  Cortisol Connection 2nd Edition.  Alameda, CA:  Hunter House.
3. LaValle, J.  2004.  Cracking the Metabolic Code.  Laguna Beach, CA:  Basic Health.