Vitamin C, or ascorbic acid, is one of 13 vitamins your body needs for normal growth and healthy functioning. According to the Office of Dietary Supplements, the average recommended dietary allowance of vitamin C depends on your age; 90 mg is the RDA for adult men and 75 mg for adult women. Including fresh fruits and vegetables in your daily diet is the best way to meet your vitamin C requirement and keep your heart healthy. Citrus fruits, strawberries, broccoli and bell peppers are all good sources of vitamin C. Supplements may address cardiac arrhythmias in certain instances.
Arrhythmias and Vitamin C
Arrhythmia refers to a condition in which your heart does not beat correctly. This may mean it beats irregularly, too slowly, too fast or not hard enough, for example. One of the most common forms of cardiac arrhythmia is atrial fibrillation, in which the heart beats too fast. Studies reported in the "Texas Heart Institute Journal" in 2007 and "Circulation Research" in 2001 found that vitamin C supplementation limited atrial fibrillation following coronary artery bypass graft surgery. A study reported in 2005 in the "International Journal of Cardiology" found that atrial fibrillation did not recur as quickly following electrical cardioversion procedures if the patient took vitamin C supplements. If you are experiencing atrial fibrillation, talk to your cardiologist about vitamin C supplementation.
Other Cardiac Benefits of Vitamin C
The Linus Pauling Institute reports on a number of studies indicating vitamin C can help your blood vessels dilate. Improved vasodilation means improved blood flow to the heart and brain, thus reducing the risk of angina, congestive heart failure, heart attack and stroke. For this and other reasons, LPI suggests healthy adults take in about 400 mg of vitamin C daily. You can get about half that by consuming at least five helpings of fresh fruits and vegetables. The rest should come via vitamin C supplements. The American Heart Association, on the other hand, says that current research does not justify the consumption of vitamin C supplements in treating or preventing cardiovascular disease. The AHA recommends you meet your RDA for vitamin C by eating plenty of fresh fruits and vegetables.
Other Health Benefits of Vitamin C
Vitamin C is necessary for the formation of collagen, the tough, fibrous tissue that gives structure to your bones, tendons and skin. It is also an antioxidant, meaning it helps clear out the byproducts of metabolism and environmental toxins, and it supports the immune system. Lots of claims have been made over the years about the health benefits of vitamin C, but not all of them have been supported by research. It does cure scurvy, a disease found only in severe vitamin C deficiency, and has been found to improve the body's ability to absorb iron. Researchers at the Linus Pauling Institute note that vitamin C consumed as part of your daily diet, but not in supplemental form, may also help treat or prevent some cancers, diabetes mellitus, cataracts, gout and the common cold.
Vitamin C Side Effects
Vitamin C is generally safe. The ODS has established an upper limit for vitamin C at 2,000 mg daily for adults. If you ingest too much vitamin C, you might feel nauseated or get stomach cramps and diarrhea. Vitamin C may also interact with radiation, chemotherapy or other cancer treatments. Always tell your doctor about any supplements you are taking.
References
- Office of Dietary Supplements: Vitamin C
- "Linus Pauling Institute"; Vitamin C; Jane Higdon, Ph.D., et al; Nov 2009
- "Circulation"; Antioxidant Vitamin Supplements and Cardiovascular Disease; Penny M. Kris-Etherton, et al; 2004
- Boston Scientific Life Beat: Atrial Arrhythmias
- "Texas Heart Institute Journal"; Oral Ascorbic Acid...in the Prevention of Atrial Fibrillation after Coronary Artery Bypass Grafting; Masoud Eslami, et al; 2007
- "Circulation Research"; Ascorbate ... decreases the incidence of postoperative atrial fibrillation; Carnes CA, et al; Sept 2001
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