Vitamin C

Forms:  Ascorbic acid, sodium ascorbate, calcium ascorbate

Sources:  Acerola, red bell peppers, citrus, other fruits and vegetables

RDA:  90 mg for adults

Description:  Vitamin C is water soluble and is need to make collagen.  Collagen in turn is the most abundant protein in the body and is primarily what holds the human body together.  Human beings are among the few animals that do not make their own ascorbic acid.  Animals, that make their own ascorbic acid, do so in large amounts of about 10g per 150 lbs of body weight.  In addition to being a powerful antioxidant, vitamin C in dosages above 200 mg per day has been shown to decrease lead levels.  Also, vitamin C supplementation has been known to reduce the duration and severity of colds.  A vitamin C deficiency can cause scurvy, which causes the quality of collagen in the body to be insufficient to hold it together properly.  Symptoms of scurvy include easy bruising, slow wound healing, hair loss, loss of teeth, and weakened arteries.  Vitamin C has a half life in the blood of about 30 minutes.  However, too much supplementation is not good either because excessive amounts can cause diarrhea.