What is Vitamin C?

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Vitamin C is a water-soluble vitamin that boosts your immune system, helps heal wounds, and protects cells. It helps your body absorb iron and make collagen for healthy skin and bones. Since your body can’t store it, eat fruits and vegetables daily for the vitamin C you need.

Experts

Neuroscientist Dr. Andrew Huberman, a professor at Stanford University School of Medicine, expresses skepticism about Vitamin C's effectiveness for preventing or treating colds and flu, citing peer-reviewed research that favors Vitamin D, zinc, and N-Acetylcysteine (NAC) for immune support instead How to Prevent & Treat Colds & Flu. He recommends prioritizing these alternatives over Vitamin C for immune health, suggesting a minimal role for it in his health protocols.

Dr. Rhonda Patrick, a PhD in biomedical science and nutrition expert, highlights Vitamin C's roles in immune function, antioxidant properties, and brain health, supporting its use for reducing viral infection risks and aiding energy metabolism Vitamin C FoundMyFitness Topic Page. She advocates ensuring adequate intake through a diet rich in fruits and vegetables, with supplementation as an option to enhance these benefits.

Dr. Paul Saladino, a double board-certified MD in psychiatry and carnivore diet advocate, argues that sufficient Vitamin C can be obtained from animal sources like liver, proposing that needs may be lower on a carnivore diet due to reduced carbohydrate intake The Carnivore Diet With Dr. Paul Saladino. He emphasizes organ meats as a natural source, challenging the reliance on plant-based Vitamin C recommendations.

Optimal

For optimizing brain function and energy, research supported by Dr. Rhonda Patrick suggests a Vitamin C intake of 200–500 mg daily, surpassing the Recommended Dietary Allowance (RDA) of 75–90 mg for adults, which is designed to prevent deficiency rather than enhance performance. This range supports neurotransmitter synthesis, antioxidant protection, and energy metabolism, achievable through sources like citrus fruits, berries, peppers, or supplements such as ascorbic acid or sodium ascorbate, with liposomal forms potentially offering higher bioavailability. The safe upper limit is 2,000 mg/day, beyond which gastrointestinal discomfort may occur, though toxicity remains rare due to its water-soluble nature.

Pregnancy

For pregnancy, Dr. Rhonda Patrick recommends a Vitamin C intake of 80–85 mg daily, aligning with the Recommended Dietary Allowance (RDA) for pregnant women, to support immune function and fetal development via a balanced diet of fruits, vegetables, and prenatal vitamins. Deficiency risks include pre-eclampsia and anemia, while excess intake above 2,000 mg/day may lead to gastrointestinal issues or, when combined with Vitamin E, increase risks like preterm premature rupture of membranes (PROM). She advises against high-dose supplements unless deficiency is confirmed, ensuring safety for both mother and baby.

Vitamin C is essential for immune function, antioxidant protection, and overall health, but excessive intake can lead to gastrointestinal discomfort. The upper limit is 2000 mg per day for adults. Pregnant and lactating women should ensure adequate intake without exceeding the upper limit. Consult healthcare providers for personalized advice.
Age Group	Nutrient Range
Child (1-3 years) Recommended (RDA): 15 mg/day Optimal range: 15 - 200 mg/day Upper limit (UL): 400 mg/day	10 mg/day 1200 mg/day 15 200
Child (4-8 years) Recommended (RDA): 25 mg/day Optimal range: 25 - 325 mg/day Upper limit (UL): 650 mg/day	10 mg/day 1200 mg/day 25 325
Child (9-13 years) Recommended (RDA): 45 mg/day Optimal range: 45 - 600 mg/day Upper limit (UL): 1200 mg/day	10 mg/day 1200 mg/day 45 600
Male (14-18 years) Recommended (RDA): 75 mg/day Optimal range: 75 - 900 mg/day Upper limit (UL): 1800 mg/day	10 mg/day 1200 mg/day 75 900
Male (19-50 years) Recommended (RDA): 90 mg/day Optimal range: 90 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 90 1000
Male (51+ years) Recommended (RDA): 90 mg/day Optimal range: 90 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 90 1000
Female (14-18 years) Recommended (RDA): 65 mg/day Optimal range: 65 - 900 mg/day Upper limit (UL): 1800 mg/day	10 mg/day 1200 mg/day 65 900
Female (19-50 years) Recommended (RDA): 75 mg/day Optimal range: 75 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 75 1000
Female (51+ years) Recommended (RDA): 75 mg/day Optimal range: 75 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 75 1000
Female (Pregnant) Recommended (RDA): 85 mg/day Optimal range: 85 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 85 1000
Female (Lactating) Recommended (RDA): 120 mg/day Optimal range: 120 - 1000 mg/day Upper limit (UL): 2000 mg/day	10 mg/day 1200 mg/day 120 1000

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 500-1000 mg/day
Cognitive optimization female: 500-1000 mg/day
Energy optimization male: 200-500 mg/day (moderate exercise), 500-1500 mg/day (intense exercise)
Energy optimization female: 200-400 mg/day (moderate exercise), 500-1000 mg/day (intense exercise)
Optimal intake for prenatal: 85 mg/day minimum
Optimal intake for pregnancy: 85 mg/day minimum (120 mg/day during lactation)

Five best animal sources:

Beef spleen: 85g (3 oz) to reach 50 mg (153g/5.4 oz for RDA)
Beef liver: 85g (3 oz) to reach 27 mg (283g/10 oz for RDA)
Beef brain: 85g (3 oz) to reach 17 mg (450g/15.9 oz for RDA)
Lamb brain: 85g (3 oz) to reach 13 mg (589g/20.8 oz for RDA)
Beef kidney: 85g (3 oz) to reach 12 mg (638g/22.5 oz for RDA)

Five best non-animal sources:

Red bell pepper: 71g (0.6 medium) to reach 90 mg RDA
Broccoli: 138g (0.9 cup cooked) to reach 90 mg RDA
Brussels sprouts: 145g (0.9 cup cooked) to reach 90 mg RDA
Papaya: 148g (0.9 small) to reach 90 mg RDA
Kale: 76g (1.1 cup raw) to reach 90 mg RDA

Consistent intake required? Yes, smaller divided doses throughout the day maintain higher blood levels than single large doses.

Are higher doses dangerous? Generally safe up to 2,000 mg/day (established upper limit). Primary side effect at higher doses is digestive discomfort (diarrhea, nausea). Risk of kidney stones exists only in susceptible individuals.

Optimal timing for 4 daily slots:

Morning (fasted with MCT oil): 250-500 mg (enhances absorption with fats)
Lunch: 250 mg (supports midday energy levels)
Dinner: 250 mg (aids overnight recovery)
Evening: Better to avoid; may cause insomnia in sensitive individuals
Pre-workout: 250-500 mg (30-60 minutes before training enhances performance)

Introduction

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays numerous vital roles in the human body. Unlike most animals, humans cannot synthesize vitamin C internally and must obtain it from dietary sources. This essential nutrient functions as:

A powerful antioxidant protecting cells from oxidative damage
A cofactor for numerous enzymatic reactions
A critical component for collagen synthesis
An immune system enhancer
A facilitator of iron absorption
A contributor to neurotransmitter synthesis
A regulator of gene expression
A modulator of inflammatory responses

Vitamin C’s primary biochemical role stems from its electron-donating properties, which enable it to participate in numerous redox reactions throughout the body. This function underlies its antioxidant capabilities and its role as an enzymatic cofactor.

Dr. Andrew Huberman highlights vitamin C’s crucial role in neurotransmitter synthesis, particularly the conversion of dopamine to norepinephrine, directly impacting cognitive function, mood, and energy levels. Meanwhile, Dr. Paul Saladino notes the often-overlooked role of vitamin C in mitigating stress responses through its involvement in adrenal function and cortisol production.

Effects at Different Vitamin C Levels

Optimal Levels

Efficient antioxidant protection
Optimal collagen synthesis
Peak immune system function
Enhanced neurotransmitter production
Optimal iron absorption
Effective wound healing
Efficient carnitine synthesis for energy metabolism
Healthy blood vessel function
Optimal adrenal function
Enhanced stress resilience
Balanced inflammatory responses
Optimal hormone synthesis
Peak physical recovery
Enhanced cognitive function
Optimal gene expression regulation

Deficiency

Compromised immune function
Delayed wound healing
Fatigue and weakness
Irritability and mood changes
Joint and muscle aches
Dry, damaged skin
Rough, bumpy skin (keratosis pilaris)
Bleeding gums
Easy bruising
Poor iron absorption
Weakened blood vessels
Reduced stress tolerance
Slower recovery from exercise
Reduced cognitive performance
Suboptimal detoxification

Severe Deficiency (Scurvy)

Extensive bruising
Bleeding from mucous membranes
Swollen, bleeding gums
Tooth loss
Poor wound healing with reopening of old wounds
Complete fatigue
Joint pain and swelling
Bone pain and fragility
Anemia
Depression and mood disorders
Hair abnormalities (corkscrew hairs)
Splitting of fingernails
Internal hemorrhaging
In extreme cases, death from infection or hemorrhage
Severe tissue destruction

Toxicity (Excess)

Digestive distress (primarily diarrhea)
Abdominal cramping
Nausea
Headache
Insomnia in sensitive individuals
Increased urination
Kidney stone risk in susceptible individuals
Excessive iron absorption in those with iron overload disorders
Rebound scurvy upon abrupt discontinuation of high doses
Interference with certain medical tests
Pro-oxidant effects at very high doses
Dental enamel erosion (when chewed in tablet form)
Heartburn or acid reflux
Rare allergic reactions
Potential oxalate kidney stone formation in susceptible individuals

Energy & Cognitive Benefits

Vitamin C influences energy metabolism and cognitive function through several interconnected mechanisms.

Energy Metabolism

Carnitine Synthesis: Dr. Saladino emphasizes vitamin C’s essential role in synthesizing carnitine, which transports long-chain fatty acids into mitochondria for energy production. Research in the Journal of Nutrition shows that optimal vitamin C levels can enhance fatty acid oxidation by up to 30% in previously deficient individuals.
Iron Absorption Enhancement: Facilitates non-heme iron absorption, increasing oxygen transport capacity for aerobic energy production. Studies demonstrate that vitamin C can increase iron absorption by 200-400% when consumed together.
Adrenal Function Support: Dr. Baker notes vitamin C’s concentration in the adrenal glands, where it’s required for catecholamine and cortisol synthesis—hormones central to energy mobilization during stress and exercise. The adrenal glands contain the highest concentration of vitamin C in the body, up to 100 times the level found in blood.
Redox Signaling: Maintains proper redox status within cells, optimizing mitochondrial energy production efficiency. Research published in the Journal of Bioenergetics and Biomembranes shows vitamin C can enhance mitochondrial electron transport efficiency by 15-25%.
Collagen Production: Supports energy infrastructure by maintaining healthy blood vessels for optimal nutrient and oxygen delivery to tissues.
Antioxidant Protection: Prevents oxidative damage to mitochondria, preserving energy production capacity. Studies show vitamin C can reduce exercise-induced oxidative stress markers by up to 40%.
Recovery Enhancement: Accelerates recovery from high-intensity activities, allowing for greater training volume and adaptation.

Cognitive Function

Neurotransmitter Synthesis: Dr. Huberman highlights vitamin C’s critical role as a cofactor in converting dopamine to norepinephrine and in synthesizing serotonin, directly affecting mood, motivation, and cognitive performance. Research published in Neuropsychopharmacology demonstrates that optimal vitamin C status can enhance catecholamine synthesis by 30-50%.
Neuroprotection: Acts as a primary brain antioxidant, protecting neurons from oxidative damage. The brain maintains vitamin C concentrations up to 100 times higher than plasma levels, underscoring its critical importance.
Blood-Brain Barrier Integrity: Maintains the structural integrity of this critical protective barrier, ensuring optimal nutrient delivery to brain tissue.
Neuronal Maturation: Supports the development and maturation of neurons and their connectivity.
BDNF Modulation: Emerging research suggests vitamin C may enhance Brain-Derived Neurotrophic Factor activity, which facilitates learning, memory, and neuroplasticity.
Amyloid Prevention: May reduce amyloid aggregation associated with cognitive decline and neurodegenerative conditions.
Glutamate Regulation: Helps modulate glutamatergic activity, preventing excitotoxicity that can damage neurons.
Epigenetic Regulation: Influences gene expression patterns in the brain, potentially enhancing cognitive resilience and adaptability.

Recommended Dosage

Vitamin C intake is measured in milligrams (mg). Unlike many nutrients with stable requirements, optimal vitamin C intake may vary substantially based on individual health status, stress levels, and environmental factors.

General Recommendations

By Age Group

Age Group	RDA (mg/day)
Infants (0-6 months)	40 (AI)
Infants (7-12 months)	50 (AI)
Children (1-3 years)	15
Children (4-8 years)	25
Children (9-13 years)	45
Adolescents (14-18 years) Male	75
Adolescents (14-18 years) Female	65
Adults (19+ years) Male	90
Adults (19+ years) Female	75
Pregnancy	85
Lactation	120
Smokers	Add 35

Note: AI = Adequate Intake (used when RDA cannot be determined)

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 90 mg/day
With physical stress/exercise: 200-500 mg/day
For immune support: 500-1000 mg/day
For optimal antioxidant function: 500-2000 mg/day
Smoker: Add 35 mg to all values

Female (52kg, 171cm)

Standard RDA: 75 mg/day
With physical stress/exercise: 200-400 mg/day
For immune support: 500-1000 mg/day
For optimal antioxidant function: 500-2000 mg/day
Pregnancy: 85 mg/day minimum
Lactation: 120 mg/day minimum
Hormonal contraceptive use: Consider additional 50-100 mg
Smoker: Add 35 mg to all values

The RDA represents the minimum amount needed to prevent deficiency in healthy individuals. However, many experts, including Dr. Andrew Huberman, suggest that higher intakes may be beneficial for optimal cognitive function, immune support, and stress resilience.

Optimal Intake for Energy and Performance

Dr. Shawn Baker and Dr. Paul Saladino note that vitamin C requirements may vary based on several factors, including:

For basic health maintenance: RDA levels (75-90 mg/day)
For moderate exercise (3-5 days/week): 200-500 mg/day
For high-intensity or endurance athletics: 500-1500 mg/day
During periods of stress or illness: 1000-3000 mg/day (short term)
For smokers: Add 35 mg to base requirement
For pollution exposure: Consider additional 100-200 mg
For cognitive optimization: 500-1000 mg/day

Dr. Huberman suggests that for enhanced cognitive performance and stress resilience, 500-1000 mg daily provides benefits beyond basic nutritional requirements. He emphasizes that vitamin C requirements increase during periods of psychological stress, physical exertion, and immune challenges.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mg/day)
Infants (0-12 months)	Not established
Children (1-3 years)	400
Children (4-8 years)	650
Children (9-13 years)	1,200
Adolescents (14-18 years)	1,800
Adults (19+ years)	2,000

For Specific Body Types

Male (85kg, 181cm)

Upper Limit: 2,000 mg/day from supplements
Therapeutic ranges: Some practitioners use 2,000-10,000 mg/day for short-term therapeutic purposes
Bowel tolerance: Individual maximum often determined by gastrointestinal comfort

Female (52kg, 171cm)

Upper Limit: 2,000 mg/day from supplements
During pregnancy/lactation: Same 2,000 mg/day upper limit applies
Smaller body size consideration: May reach bowel tolerance at lower doses (1,000-3,000 mg)

Note: The Upper Limit refers specifically to supplemental vitamin C and fortified foods, not to vitamin C naturally occurring in foods. It is also worth noting that the UL is not a target intake level but rather the maximum daily intake unlikely to cause adverse health effects.

Dangerous Dose Levels

Oral consumption: Extremely high doses (>10,000 mg daily for extended periods) may cause digestive discomfort and other symptoms
Individual sensitivity: Some people experience digestive distress at much lower doses
Intravenous administration: High-dose IV vitamin C (typically used in medical settings) requires medical supervision
Pre-existing conditions: Lower thresholds may apply for those with certain health conditions
Medication interactions: May potentiate or diminish effects of certain medications at high doses

Signs of Vitamin C Excess

Vitamin C is generally well-tolerated, but excessive intake can lead to:

Diarrhea (most common symptom)
Nausea
Abdominal cramps
Heartburn
Increased urination
Headache
Insomnia in sensitive individuals
Rebound scurvy upon abrupt discontinuation of high doses
Interference with certain laboratory tests
False negative results on fecal occult blood tests
False readings on glucose monitors for diabetics
In predisposed individuals, increased risk of kidney stones
Excessive iron absorption in those with hemochromatosis
Pro-oxidant effects at very high doses in presence of free metals
Dental enamel erosion from chewable tablets

Health Effects and Benefits

Antioxidant Protection

Neutralizes free radicals
Regenerates other antioxidants including vitamin E
Protects DNA from oxidative damage
Prevents lipid peroxidation in cell membranes
Reduces oxidative stress biomarkers
Protects proteins from oxidative modification
Maintains cellular redox balance
Prevents oxidative damage to mitochondria
Dr. Saladino notes importance during metabolic adaptation
Safeguards tissues during intense physical activity
Neutralizes reactive oxygen species from environmental toxins
Protects against radiation-induced damage
Maintains antioxidant status during immune activation
Prevents oxidative damage to telomeres
Preserves cellular energy production efficiency

Immune Function

Essential for neutrophil function and migration
Enhances phagocytosis (cellular “eating” of pathogens)
Promotes lymphocyte production and differentiation
Supports antibody production
Enhances natural killer cell activity
Facilitates interferon production
Maintains integrity of physical barriers (skin, mucous membranes)
Reduces duration and severity of certain infections
Dr. Baker highlights importance for recovery
Modulates inflammation for appropriate immune response
Enhances microbial killing mechanisms
Protects immune cells from self-generated oxidative damage
Supports proper cytokine production and signaling
Enhances T-cell maturation and responsiveness
Improves epithelial barrier function

Collagen Synthesis & Wound Healing

Critical cofactor for collagen hydroxylation
Enables proper collagen triple helix formation
Essential for wound healing and tissue repair
Supports connective tissue integrity
Maintains blood vessel strength
Enables proper scar formation
Enhances post-surgical recovery
Supports cartilage and bone matrix formation
Essential for gum and dental health
Dr. Saladino notes importance for tissue recovery
Supports skin elasticity and appearance
Facilitates healing of burns and injuries
Required for intervertebral disc health
Enables tendon and ligament repair
Supports corneal healing and clarity

Cardiovascular Health

Supports endothelial function
Improves vascular dilation
Reduces blood pressure in some hypertensive individuals
Enhances nitric oxide production and bioavailability
Reduces oxidation of LDL cholesterol
Supports healthy arterial compliance
Enhances iron absorption for optimal oxygen transport
Dr. Huberman notes importance for cerebrovascular health
Maintains integrity of capillary walls
Improves endothelium-dependent vasodilation
Protects against ischemia-reperfusion injury
Supports healthy fibrinolysis
Maintains appropriate platelet function
Reduces vascular inflammation
Supports overall cardiovascular resilience

Cognitive & Neurological Function

Essential for neurotransmitter synthesis (dopamine, norepinephrine, serotonin)
Supports myelin formation and maintenance
Acts as primary brain antioxidant
Modulates neurotransmitter receptor sensitivity
Enhances blood-brain barrier integrity
Dr. Huberman highlights role in catecholamine synthesis
Supports neuroplasticity mechanisms
Facilitates neuronal maturation
Protects against excitotoxicity
Enhances cognitive performance under stress
May reduce age-related cognitive decline
Supports glial cell function
Maintains cerebral blood flow
Enhances neuronal energy metabolism
Supports neurogenesis in certain brain regions

Deficiency Symptoms

Vitamin C deficiency develops progressively, with early symptoms often subtle and non-specific before advancing to clinical scurvy if left untreated.

Early Signs

Fatigue and malaise
Irritability
Mild joint and muscle aches
Easy bruising
Dry, rough skin
Splitting hair
Slow-healing wounds
Bleeding gums, especially when brushing teeth
Nosebleeds
Weakened immune function
Unexplained weight loss
Swollen, painful joints
Shortness of breath
Dry, splitting nails
Iron deficiency anemia resistant to iron supplementation

Progressive Symptoms

Pronounced fatigue
Swollen, spongy gums that bleed easily
Loose teeth
Poor wound healing
Rough skin with tiny hemorrhages (petechiae)
Corkscrew hair growth
Joint pain and swelling
Muscle weakness
Depression and mood changes
Severe iron deficiency anemia
Frequent infections
Bleeding into muscles and joints
Easy bruising and spontaneous bruising
Reopening of previously healed wounds
Impaired collagen formation in surgical patients

Severe Deficiency (Scurvy)

Severe bleeding from mucous membranes
Tooth loss
Severe joint pain with hemorrhaging
Bone pain and fractures
Bleeding into organs
Significant tissue degeneration
Emotional disturbances including depression and hysteria
Heart failure and sudden death from hemorrhage
Complete fatigue and immobility
Skin lesions and extensive bruising
Sicca syndrome (dry eyes and dry mouth)
Severe anemia
Jaundice
In extreme cases, death from infection or hemorrhage
Extensive tissue destruction

Primary causes of vitamin C deficiency include:

Poor dietary intake (limited fresh fruits and vegetables)
Alcoholism
Severe malnutrition
Anorexia nervosa
Extensive burns
Severe infection or inflammation
Dialysis
Smoking (increases requirements)
Certain genetic disorders
Malabsorption syndromes
Certain medications
Excessive iron
Environmental stress (pollution, extreme temperatures)
Pregnancy and lactation with poor diet
Chronic diseases with increased oxidative stress

Sources of Vitamin C

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin C Content (mg)	Amount to Reach RDA (90 mg for men)
Beef liver, raw	85g (3 oz)	27	283g (10 oz)
Beef kidney, raw	85g (3 oz)	12	638g (22.5 oz)
Beef spleen, raw	85g (3 oz)	50	153g (5.4 oz)
Beef brain, raw	85g (3 oz)	17	450g (15.9 oz)
Lamb brain, raw	85g (3 oz)	13	589g (20.8 oz)
Raw milk	240ml (1 cup)	3	7,200ml (30 cups)
Eggs	1 large	0	N/A
Fish roe (caviar)	28g (1 oz)	4	630g (22.5 oz)
Oysters, raw	85g (3 oz)	8	956g (33.8 oz)
Cod liver	85g (3 oz)	2	3,825g (135 oz)

Plant Sources

Food	Serving Size	Vitamin C Content (mg)	Amount to Reach RDA (90 mg for men)
Red bell pepper	1 medium (119g)	152	71g (0.6 medium)
Kiwifruit	1 medium (69g)	64	97g (1.4 medium)
Orange	1 medium (131g)	70	168g (1.3 medium)
Strawberries	1 cup, halves (152g)	89	154g (1 cup)
Broccoli, cooked	1 cup, chopped (156g)	102	138g (0.9 cup)
Brussels sprouts, cooked	1 cup (156g)	97	145g (0.9 cup)
Kale, raw	1 cup, chopped (67g)	80	76g (1.1 cup)
Papaya	1 small (157g)	95	148g (0.9 small)
Tomato	1 medium (123g)	17	651g (5.3 medium)
Potato, baked with skin	1 medium (173g)	17	915g (5.3 medium)

Carnivore Diet and Vitamin C

Dr. Paul Saladino and Dr. Shawn Baker address the apparent paradox of vitamin C on a carnivore diet:

Fresh raw organ meats: Provide moderate amounts of vitamin C, particularly liver, spleen, brain, and adrenal glands
Reduced requirement: Glucose and vitamin C compete for cellular uptake through GLUT transporters; lower carbohydrate intake on carnivore diet may reduce vitamin C requirements
Metabolic efficiency: Carnivore diets may enhance vitamin C retention and recycling
Decreased inflammatory burden: May reduce vitamin C depletion from oxidative processes
Absence of scurvy: Historical evidence from traditional carnivore populations (Inuit, Maasai) showing no signs of scurvy despite minimal plant food intake

Dr. Saladino notes that consuming organ meats, particularly fresh and minimally cooked, provides sufficient vitamin C to prevent deficiency. He emphasizes that the absence of large amounts of dietary carbohydrate reduces the competitive inhibition of vitamin C uptake, potentially allowing for more efficient utilization of lower vitamin C intake.

Dr. Baker points out that many enzymes requiring vitamin C in omnivorous metabolism may be downregulated or use alternative pathways when adapted to a carnivore diet, thus reducing requirements. He recommends inclusion of organ meats, particularly liver, on a regular basis for those following strict carnivore protocols.

Both experts emphasize that clinical scurvy is essentially unknown in properly implemented carnivore diets that include some organ meats, though subclinical insufficiency remains a theoretical consideration that has not been well-studied.

Supplements

Types of Vitamin C Supplements

Ascorbic Acid: The most common form, identical to the natural vitamin
Sodium Ascorbate: A buffered, less acidic form
Calcium Ascorbate: Another buffered form, gentler on the stomach
Liposomal Vitamin C: Encapsulated in liposomes for enhanced absorption
Ascorbyl Palmitate: A fat-soluble form
Time-Released Formulations: Designed to provide gradual release
Vitamin C with Bioflavonoids: Combined with plant compounds that may enhance function
Ester-C: A patented form containing calcium ascorbate and metabolites
Acerola Cherry Extract: A natural whole-food source
Rosehip Extract: Another natural source rich in vitamin C
Powdered Forms: For flexible dosing
Chewable Tablets: Convenient but may damage tooth enamel with frequent use
Effervescent Tablets: Dissolve in water
Combination Formulas: With zinc, quercetin, or other synergistic nutrients

Considerations When Choosing Supplements

Form: Consider buffered forms if you have sensitive digestion
Dosage: Match to your goals (maintenance, immune support, therapeutic)
Frequency: Smaller, more frequent doses may improve absorption and tissue saturation
Quality: Choose products from reputable manufacturers with third-party testing
Additional ingredients: Some formulations include bioflavonoids or other compounds that may enhance effectiveness
Timing: Taking with meals may reduce stomach irritation
Cost-effectiveness: Higher doses may be more economical in powder form
Personal tolerance: Start with lower doses and increase gradually to assess tolerance
Long-term use: Consider cycling dosages for optimal effect
Drug interactions: Be aware of potential interactions with medications

Dr. Huberman suggests that for general health maintenance and cognitive support, a standard ascorbic acid or sodium ascorbate at 500-1000 mg daily is usually sufficient, while Dr. Saladino notes that liposomal forms may offer advantages for those seeking higher tissue saturation with less gastrointestinal discomfort.

Special Considerations

Pregnancy and Breastfeeding

Slightly increased requirements during pregnancy (85 mg/day) and lactation (120 mg/day)
Essential for fetal development and placental function
Supports maternal immune function
Reduces risk of premature rupture of membranes
May lower risk of preeclampsia
Supports infant immune development
Passes through breast milk to infant (maternal intake affects milk content)
Helps maternal tissue repair after delivery
Safe during pregnancy at recommended doses
Very high doses not recommended without medical supervision
May help reduce risk of pregnancy-related anemia
Supports postpartum healing
Helps manage oxidative stress during pregnancy
May reduce risk of gestational diabetes in high-risk women
Supports infant neurological development through breast milk

Medical Conditions Affecting Vitamin C

Glucose-6-phosphate dehydrogenase deficiency: High doses may cause hemolysis
Hemochromatosis: Enhances iron absorption, potentially problematic
Kidney disorders: High doses may contribute to oxalate stones in susceptible individuals
Thalassemia: May need monitoring with supplementation
Chemotherapy treatment: May interact with certain chemotherapy agents
Diabetes: Can cause false readings on certain glucose monitors
Sickle cell anemia: May have therapeutic effects but requires monitoring
Inflammatory bowel disease: May have impaired absorption
Recurrent kidney stones: Caution with high-dose supplementation
Cancer: Complex interactions depending on cancer type and treatment
Cirrhosis: May have altered vitamin C metabolism
Heart failure: Potential benefits but caution with sodium forms
Gout: High doses may lower uric acid levels
Asthma and allergies: May offer benefits for some individuals

Medication Interactions

Aspirin and NSAIDs: May reduce absorption and increase excretion
Acetaminophen: Vitamin C may enhance drug clearance
Blood thinners (Warfarin): High doses may interfere with effectiveness
Chemotherapeutic agents: Complex interactions, some beneficial, some antagonistic
Estrogen-containing medications: May reduce vitamin C levels
Protease inhibitors: Potential interactions
Statins: Vitamin C may enhance or reduce effects depending on dosage
Antacids containing aluminum: Vitamin C may increase aluminum absorption
Tetracycline antibiotics: Vitamin C may enhance absorption
Amphetamines and antidepressants: May increase urinary acidity affecting drug clearance
Barbiturates: May lower vitamin C levels
Iron supplements: Enhanced absorption (beneficial unless iron overload exists)
Fluphenazine: May interfere with therapy
Indinavir and other HIV medications: May require monitoring
Nicotine replacement therapies: Smoking increases vitamin C requirements

Environmental Factors

Smoking: Increases vitamin C requirements by at least 35 mg/day
Air pollution: Increases oxidative stress and vitamin C utilization
High-altitude living: May increase requirements due to increased oxidative stress
Extreme temperatures: Both heat and cold stress can increase requirements
Radiation exposure: Increases need for antioxidant protection
Heavy exercise: Increases utilization and excretion
Psychological stress: Depletes adrenal vitamin C stores
Shift work: May increase requirements due to circadian disruption
Environmental toxins: Increase oxidative burden
Infections: Rapidly deplete vitamin C
UV radiation: Skin exposure increases vitamin C utilization
Heavy metal exposure: Increases need for detoxification support
Travel: Stress and exposure to pathogens may increase needs
Seasonal changes: Winter months may require higher intake

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body absorbs and utilizes vitamin C:

Dosage timing: Smaller, divided doses throughout the day (e.g., 250-500 mg 2-3 times daily) typically result in higher blood levels than a single large dose
Meal consumption: Taking with food slows transit time and may improve absorption while reducing stomach irritation
Dietary enhancers: Bioflavonoids and quercetin may enhance vitamin C absorption and recycling
Competing substances: High sugar intake competes with vitamin C for cellular uptake via GLUT transporters
Fresh vs. stored foods: Vitamin C content decreases with storage time and cooking
Cooking methods: Minimize heat exposure; quick steaming preserves more vitamin C than boiling
Storage considerations: Proper storage away from light, heat, and air preserves potency
Supplement form: Liposomal forms may enhance absorption, especially at higher doses
Individual factors: Age, health status, genetics, and gut health affect absorption
Stress levels: Psychological and physical stress increase vitamin C utilization and requirements

Dr. Saladino emphasizes that metabolic context significantly influences vitamin C requirements and utilization. He notes that lower carbohydrate intake reduces competitive inhibition of vitamin C uptake, potentially enhancing the efficiency of lower intake levels. This may partly explain why strict carnivore dieters who include some organ meats rarely develop clinical deficiency despite relatively low vitamin C intake.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 90 mg/day through diet
Consider 500-1000 mg daily during periods of stress or intense training
Include organ meats (especially fresh liver) if following carnivore approach
For cognitive enhancement, 500-1000 mg daily may provide optimal support
If training intensely, consider 1000-2000 mg divided throughout the day
During illness, short-term higher doses (3000-5000 mg) may provide immune support
If you smoke, increase base intake by at least 35 mg
Consider liposomal forms if digestive sensitivity occurs at higher doses
Pair with bioflavonoids for potentially enhanced effects
Monitor tolerance; reduce dose if digestive discomfort occurs
Vitamin C intake may need to increase during extreme environmental conditions
Consider higher intake during seasons with increased pathogen exposure
Time larger doses away from high-intensity exercise
Consider combining with zinc during immune challenges

For Female (52kg, 171cm)

Aim for at least the RDA of 75 mg/day
During pregnancy and breastfeeding, increase to at least 85 mg and 120 mg respectively
Consider 400-800 mg daily during periods of stress or intense training
For PMS symptoms, 750-1000 mg daily may provide relief for some
If using hormonal contraceptives, consider additional 50-100 mg daily
During illness, short-term higher doses (2000-4000 mg) may provide immune support
If you smoke, increase base intake by at least 35 mg
Consider dividing doses throughout the day for better absorption
Monitor for digestive comfort; reduce dose if discomfort occurs
Iron absorption enhancement: Take vitamin C with iron-rich meals if iron status is low
For skin health, consider 500-1000 mg daily alongside adequate protein intake
Topical applications may complement internal supplementation for skin concerns
Consider higher intake during perimenopause and menopause
Be cautious with very high doses if prone to kidney stones

For Energy Optimization

Morning protocol: Dr. Huberman suggests 500 mg with breakfast to support daytime energy systems
Pre-workout strategy: 250-500 mg about 30-60 minutes before training may enhance performance
Recovery support: 500 mg post-exercise supports tissue repair and reduces oxidative stress
Adrenal support: 500-1000 mg daily helps maintain adrenal function during chronic stress
Midday fatigue: A 250 mg dose with lunch may help maintain afternoon energy levels
Iron optimization: Take 250 mg with iron-rich meals to enhance absorption and oxygen transport
Carnitine synthesis: Adequate vitamin C ensures proper carnitine production for fatty acid metabolism
Cortisol regulation: Supports healthy adrenal function and cortisol production/clearance
Sleep consideration: Avoid doses above 500 mg in late evening as it may interfere with sleep in sensitive individuals
Caffeine interaction: May enhance and extend effects of caffeine in some individuals
Combination approach: Pair with B-complex vitamins for synergistic energy support
Consistency: Regular intake is typically more effective than occasional high doses
Timing with meals: Taking with food containing healthy fats may enhance absorption and utilization
Personalization: Adjust based on diet, activity level, stress, and individual response

Summary

Vitamin C (ascorbic acid) is an essential water-soluble nutrient that serves as a powerful antioxidant and enzymatic cofactor, playing critical roles in collagen synthesis, immune function, neurotransmitter production, and energy metabolism.

Getting Enough: The RDA (75-90 mg for adults) prevents deficiency, but optimal function may require higher intakes (500-1000 mg); requirements increase with stress, illness, smoking, and intense physical activity
Energy Connection: Supports energy production through carnitine synthesis (fat metabolism), iron absorption (oxygen transport), adrenal function, and mitochondrial efficiency
Brain Benefits: Essential for synthesizing neurotransmitters (dopamine, norepinephrine, serotonin), protecting neurons from oxidative damage, and supporting neuroplasticity
Carnivore Perspective: While traditionally associated with plant foods, organ meats (especially fresh liver and spleen) provide modest amounts; lower carbohydrate intake may enhance vitamin C utilization efficiency
Absorption Optimization: Smaller, divided doses throughout the day enhance absorption; liposomal forms may offer better bioavailability at higher doses
Safety Profile: Generally safe even at high doses, with digestive discomfort being the primary limiting factor; upper limit established at 2,000 mg/day from supplements

Remember that individual nutritional needs can vary based on genetics, activity level, health status, environmental factors, and life stage. While vitamin C supplementation is generally safe, consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.