Vitamin C

Ascorbic acid, better known as vitamin C, is a water soluble vitamin with many responsibilities in the human body.  One of those responsibilities is to act like an anti-oxidant which can protect the body against damage caused by free-radicals.  Free radicals are the culprits that contribute to disease processes such as cancer and heart disease.  In the musculoskeletal system, vitamin C acts at the cellular level by contributing hydrogen and oxygen to amino acids so that they may do their part in collagen production.  Collagen is found in the connective tissue of skin, teeth, bones, organs and cartilage.  It is the substance that keeps our skin firm and resilient, thus protecting it from wrinkling.

For the immune system, it helps fight colds and flus, scrapes and bruises, as well as keeping those gums healthy.  Many of our clients at Mesa Personal Training supplement vitamin C not only preventatively, but also to counter the physiological demands placed upon them after their training is completed.  Individuals deficient in vitamin C will often present with swollen gums, wounds that do not heal in a timely manner, easy bruising and in general, sub-optimal immune functioning.  Classic deficiency is related to scurvy, a condition in which the individual has gum disease, pain in the muscles and joints, skin lesions, fatigue and bleeding.  Vitamin C works by stimulating the activity of antibodies and immune system cells.  This is very evident in why some individuals can get over a cold in two days while others it may take seven to eight to restore health.  Vitamin C is easily consumed through oranges, tangerines and grapefruits, while tomatoes, peppers, broccali and even potatoes will provide significant amounts.  For those wishing to protect against disease processes and others who are immunocompromised, a general rule of thumb is to take as many milligrams as possible up to bowel tolerance and then back down by 500 mg.