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Best Vitamin C Sources to Enhance Your Health

A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

Vitamin C British Pharmacopoeia

Synthetic vitamin C

Synthetic vitamin C


"Organic nutritional substances present in low concentration in the body."-Dr. Karl Folkers. These organic nutritional substances are what Professor Gowland Hopkins called "accessory food substances". Hopkins in his experiment with rats noted that only small quantities are needed by the body. This must come from organically grown fresh fruits and vegetables, and organic fresh milk. Any organic food from the vegetable or animal world can provide you with the best vitamin source available. When these natural foods are supplied to the diet of the rats in another experiment, nourishment and life results instead of starvation and death that occur in the first test.


  1. Definition of a vitamin
  2. Harnessing functions of vitamin C.
  3. What is vitamin C?
  4. Testing Vitamin C Naturally.
  5. Pure Substance.
  6. Impaired Reduction.
  7. Vitamin C ascorbate functions.
  8. Your requirements.
  9. Preventive measures.
  10. More on vitamin C.
  11. Sodium ascorbate risk factors.
  12. Sodium ascorbate more risks.
  13. Exquisite risks of vitamin C.
  14. Vitamin C the United States Pharmacopoeia.
  15. Natural or Synthetic?
  16. Does vitamin C prevent the common cold?
  17. Further Preventive measures.
  18. Conclusion.
  19. References.

Definition of a Vitamin

The scientific definitions of a vitamin is well understood as accssory food substance. It seems to be a supplement to the diet. Here is my definition of a vitamin: an essential natural living organism in a diet that maintains the biology, chemistry, and physiological functions in the body. That is why cooked fruits, over-cooked leafy greens, roots, root vegetables, and grains; cereals, legumes, and nuts do not do the body any good. Over-cooked fish, eggs, and meat cannot help the matter. Eggs when overcooked, the whites or protein contents become tough or harden, instead of normal soft tissue. Any biological living cells or agents in them like vitamin C, B-complex, and folate are destroyed by heating. In fact, fruits should not be cooked, and green pumpkin vegetables cook for only two minutes to preserve their essential living nutrients. Bake peanuts half in a raw state. At times I munch a handful of raw peanuts and get all the nutrients.

Harnessing Functions of Vitamin C

In this article, I will show you how you can use the vitamin to:
1. Strengthen your immune system.
2. Prevent a cold, catarrh, flu, fever, and related ill-health.
3. Develop general good health and well-being of the body.
4. Specifically, delay the aging process.
5. Prevent wrinkles on the face and veracious veins on the leg and arms.

What is Vitamin C?

Is it an anti-cold or an anti-scurvy vitamin? Identified and synthetic in the laboratory as ascorbic acid C6H8O6. Both the natural and synthetic form is reputed to have 'the same properties'. But the difference is only noticeable by those who have used the organic and synthetic items. Both Professor Joseph V. Levy and Paul Bach-y-Rita have said that the differing factor is functional. Does the vitamin disintegrate, dissolve, be transported into the bloodstream, and reach the therapeutic blood level that produces the biological action? In their book, 'VITAMINS: Their Use and Abuse', they made it clear that the resemblance or sameness is focusing on the 'Isolated' vitamin C from the dry rose-hip. So vitamin C from the fresh rosehip, lime or lemon juice, or green leafy vegetables could differ from the dry ingredient. This factor is what the erudite professors have not considered.

Testing Vitamin C Naturally

Perhaps, you may be confusing the natural organic and inorganic forms. The former is cultivated with natural organic manure; whereas, the latter or inorganic spices are grown with synthetic fertilizers. Apparently, ascorbic acid synthesis in the laboratory is a product of the inorganic cultivator.

Let’s take a homely test which I had done more than twice, and stuck to. I had gone to the local market and bought lime or lemons, or any citric fruits. I had noticed that the locally produced organic citrus fruits are more expensive than the products from the big agricultural or scientific plantations. This is because of its “medicinal properties.” I notice also that the local fruits are smaller in size, and reduced juice. Natural lime has a sour-sharp taste. The inorganic has a flavor. In other words, the two items do not have the same taste. Ascorbic acid is a “pure” form of vitamin C with no impurities.

Locally Grown Organic Oranges


Organically Grown Fruits

Fruits are an excellent sources of vitamin C

Fruits are an excellent sources of vitamin C

Pure Substance

In my chemistry lessons, the lecturer told the class that "any substance that has a definite composition" is a pure substance and use pure water as an example. He said for water to be 'pure', it must have two hydrogen atoms, and one oxygen atom only in the formula (H2O). Otherwise, it contains some impurities. You should now realize that water whether spring, tap, or well has impurities like a pathogen, magnesium, chlorine, or iron in it. Removing the foreign agents in them with make water pure. That is the truth. Pure vitamin C or ascorbic acid is C6H8O6 without citric, nitric, or malic acid, factors that preserve fresh fruits. Natural vitamin C in fresh fruits and vegetables contain these acids, but vitamin C is the isolate protective anti-scurvy factor, or as Professor Truswell puts it 'impaired reduction of the amino acid, a proline to hydroxyproline'.

Impaired Reduction

Well, you heard it. It says that the isolated vitamin C produced in the laboratory is impaired. So, what does that mean? There is in effect. the loss of essential nutrient factors. Factors that help promote health and longevity.

Not only is the vitamin impaired. It is in a reduction form. In other words, it is stripped of its coat or clothing.

Naturally, any substance that sources ascorbic acid will also source multiply phytonutrients. Limes and lemons, for example, will supply nitric acid, citric acid, and malic acid. Plus mineral matters like potassium, magnesium, calcium, and others.

Vitamin C Ascorbate Functions

  • Maintains skin health, the blood vessels, bones, joints, and cartilages.
  • Specific gum and teeth health.
  • Maintain healthy hair.
  • Ease joint pains.
  • Help wounds to heal.
  • Protects the immune system against infectious diseases.
  • Prevents cardiovascular diseases.
  • Prevent eye diseases especially in the elderly.
  • It forms collagen a vital structure in the body.
  • It helps the absorption of iron in the bloodstream.

The list is still growing as more research on its use takes place.

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Your Requirement

  • A minimum of 0.01 g is 1/10 of a grain of rice, or 30 mg of vitamin C daily is enough to prevent scurvy.
  • 'but two or three times as much should be taken to ensure good general health'-F. Daniel
  • 1 g of synthetic vitamin C per week along with fresh fruits and vegetables can prevent scurvy.
  • Some dieticians' authorities have stated that you need 2000 mg daily for optimum health.
  • Sick persons need more at most 250 mg per day for example as a result of surgery, or ill-health.
  • Megadoses of 10 g per day as proposed by Linus Pauling have not yielded a significant result. But 0.03 g or 300 mg per day for good health and to prevent unexpected issues is enough.
  • Most of your vitamin C intake should come from fresh fruits and green or yellow vegetables, instead of tablets or capsules.

Preventive Measures

However, 1 gram of ascorbic acid per week is not harmful when you regularly eat fresh fruits and vegetables. This is to prevent:

  1. Anemia. Ascorbic acid inactivates B12 which helps normal blood functioning.
  2. Oxalate stones. When ascorbic acid (not organic vitamin C) is metabolized, dehydroascorbic acid results in oxalate stones, and causes the forming of oxalate stones in the kidneys and bladders. The acid in the urine also increases, and cystine stones are formed in the urinary tract.
  3. Blood clotting. 'High doses of ascorbic acid may interact with certain anticoagulant drugs such as warfarin…thus reducing the chance of clot formation'- Joseph V. Levy
  4. Destruction of the mucous lining membrane.
  5. Diarrhea. Consuming 1 g ascorbic acid per day may cause diarrhea. This should be prevented.

More on Vitamin C

Ascorbic acid and pure vitamin C are the same as C6H8O6 in theory only. Vitamin C is the only vitamin besides B-complex and folate (folic acid) that is water soluble in the bloodstream. Talking about vitamin C is talking cold, its prevention, and curation. Researchers, scientists, and laypersons all are in the same boat about vitamin C and the cold.

Apart from the cold, we have noticed the reduction of the amino acid proline to hydroxyproline above, which causes scurvy. The bloodstream is significantly affected. As a result, the capillaries of the blood become weak and blood can enter the tissues. A small blow on the body will cause a tear or bruise. If the blow lands on the mouth or jaw, your tooth becomes loose and falls out. Scurvy is a serious disease because it can cause death if neglected.

Fresh Fruits


Fruits and Vegetables

Varied your source of vitamin C from various source of fruits and vegetables daily

Varied your source of vitamin C from various source of fruits and vegetables daily

Ascorbic Acid Risk Factors

  • Low resistance to infection other than a cold, for example, flu or catarrh.
  • Slow healing of wounds.
  • Improper bone and tooth formation.
  • Bleeding gums, and painful joints.

Taking 1000 mg of synthetic ascorbic acid daily bears no risk. And it is assumed you are eating lots of fresh fruits and vegetables regularly. Otherwise, the risks can be high as oxalate stones, kidney stones, and uric acid are formed in the urinary tract.

More so, at 2000 mg daily, which is the saturation or maximal point of the drug in the bloodstream, diarrhea or heartburn results after a few days.

You should then lessen the dose to between 1000 and 1500 mg, or 1 g or 1.5 g. Remember here that 1 g is 1/10 of a grain of rice seedling. A very small amount indeed.

Dr. Linus Pauling's suggestion of using between 10,000 and 20,000 mg has not been proven to be of any benefit. Thought he pioneer the use and advancement of the drug.

Sodium Ascorbate More Risks

And in spite of what I just said above, they are no alarms in taking normal doses of the synthetics medicine in the supplementary capsule, tablet, or syrup forms. It’s not harmful. But avoid mega doses to prevent what according to Mayo Clinic and other authorities held, affects risks of vomiting, nausea, and abdominal cramps.


Vitamin C Benefits You

No Exquisite Lists Of Health Risks

  1. Abdominal pains and cramps.
  2. Heartburn.
  3. Insomnia (or sleeping problem).
  4. Headache.
  5. Fatigue.
  6. Fever.
  7. Kidney stones.
  8. Hair loss.
  9. Irritability.
  10. Epistaxis (bleeding in the nose).
  11. Menstrual abnormalities.
  12. Weight loss.
  13. Altered mental status.
  14. Seizures.
  15. Muscle pains and weakness.
  16. Bone fractures.
  17. Drying of the mucous membranes.
  18. Bleeding per rectum.

These risks are not to be taken lightly or they can lead to secondary risks like loss of life.

Vitamin C United States Pharmacopoeia (USP) and Equivalent

The best-known thing about vitamin C is its association with the common cold and its symptoms. Ascorbic acid and vitamin C are two different items. The former is a synthetic "chemical" vitamin C USP, or BP although it was initially "isolated" from dried rosehip, and produced chemically United States Pharmacopoeia (USP) or British Pharmacopoeia (BP). If the vitamin is not labeled USP or BP it is "not for use in humans." The USP or BP qualities certified the vitamin (and any other vitamin) as tested for human use. Natural vitamins all occur in meat, fish, eggs, birds, and fruits and vegetables. These are said to be impure. Whereas, synthetic vitamin C or ascorbic acid is pure, confirmed, to a single molecular formula and without any impurities, and tested and stable for the use of human beings. Any vitamin C in tablet or capsule form without the USP/BP label is an impure substance.

Fruits and Vegetables are Man's First Food


Natural or Synthetic

The challenge then is which vitamin is better: natural or synthetic? If vitamin C is the same as the synthetic vitamin USP or BP which should you prefer? 'One hundred milligrams of synthetic ascorbic acid USP has the same biochemical and physiological action of 100 mg of vitamin C obtained from ‘rose hips’' writes Levy and Bach-y-Rita. With that said, would you prefer the synthetic over the natural vitamins in fresh fruits, vegetables, and cereal, or root sprouts?

F. Daniel in his 'Health Science and Physiology…also contribute significantly to the argument. He asks the question: "After reading so much about the importance of vitamins, do you think a man can live on vitamins alone?" To this, he answers that a "diet" must be supplemented with "sufficient" fresh fruits and green or yellow vegetables. Then the "need to buy additional vitamins from the drug store" will not arise.

Does Vitamin C Prevent or Cure the Cold?

Scientists, medical scientists, and medical practitioners have one answer that "we do not know", but "God-knows" as Szent-Gyorgyi would have said. Vitamin C prescription taken along with a nutritious balanced diet, rich in fresh fruits and vegetables can help prevent a cold and its symptoms.

Further Preventive Measures

  1. Exercise twice or thrice weekly for 30 minutes. Daily exercise should be done for only 10 to 15 minutes.
  2. Eat fresh fruits and vegetables as a breakfast meal or as a snack.
  3. Eat a well-balanced diet with lots of fruits and vegetables.
  4. Take 1 g of ascorbic acid once a week after your meal.
  5. Develop the habit of eliminating toxins once or twice a month from the body.
  6. Eat less "refined" starchy, and sugary foods and salts to de-clog your digestive and excretory systems.
  7. Take a dilute real lime or lemon juice an hour before breakfast. Cut and squeeze a lemon into your morning glass of water for this.
  8. Get up to 30 minutes of early morning sunlight.
  9. Have a good rest in Siesta (an hour or two) and sleep (9 to 10) hours daily to reduce “resistance to infection.”

Variety is Life

A salad fruit-vegetable salad can provide lots of vitamin C

A salad fruit-vegetable salad can provide lots of vitamin C

Take 1.5g or 1500 mg daily. A study of between 60 to 70 years has shown that vitamin C in pill or chewable form is fairly effective in preventing cold and related illnesses.

Researchers say that it prevents the risks of catching a cold and its related illness is cut in half in adults and 15% in children.

If you take less than 200 mg daily, they are no effects at the preventive and curative levels.

Regular supplementary doses are the only yardstick to prevent and cure a cold.


Specifically, do not abuse vitamins C in tablet or capsule forms. With the exception of a medical doctor or pharmacist prescription, it is literally drug abuse and can lead to serious illness. 100 mg of ascorbic acid in fresh fruits and vegetables has only 2% of the vitamin C. Only a "small" amount is needed by the body. But synthetic ascorbic acid, a drug can be up to 60% of vitamin C. Always see your doctor for medical advice and prescriptions.


  1. ABC OF NUTRITION, by A. Stewart Truswell, BMJ Books, London.
  2. VITAMINS: Their use and Abuse, by Joseph V. Levy and Paul Bach-y-Rita, Liveright, New York.
  3. Consumer’s Guide to Good Eating, by Sheila Bingham, GORGI BOOKS.
  4. Health Science and Physiology for Tropical Schools, by F. Daniel, Oxford University Press.
  5. The Common Cold, by the Editorial Committee, Science of Life Books, Melbourne, Victoria, Australia.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Miebakagh Fiberesima


Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on April 07, 2019:

Hi, Dianna, thanks for visiting my page, and weighing in. I likewise took vitamin C pure forms 3 g per week. But daily, I took it in organic citrus fruits: lime, and lemon, and other fruits and vegetables. It is very cold resistance when taken regularly in fruits and vegetables , especially in the morning as lemon or lime water. Thanks again, and have a nice time here.

Dianna Mendez on April 07, 2019:

I am rating this article high! Vitamin C cures about anything, especially in the purest form. I take it daily as a liquid.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on March 12, 2019:

Hello, Lois, thanks for visiting and weighing in. I want the best for every person. Enjoy the day.

Lois Ryan from Binghamton NY on March 12, 2019:

Very informative. Thank you for sharing

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 22, 2019:

Hello, Bede, thanks for visiting and weighing in. I agreed with you. Some persons like you are sensitive to citric acid in vitamin C. That is why I suggested a variety of fruits and vegetables. You know what works best for me rarely work for the other person medicine as said "one mans meat is another man's poison," courtesy of Dr.Trustwell.

Thank you for reminding me that blackcurrants have much vitamin C. I know it but it is hardly gotten in my country, Nigeria. So, I used the commonest fruits that can be found elsewhere. Yes, fruits help iron to be absorbed. But I confirmed the story to vitamin C, instead of digestion. I hope some other times I will make a good story about making digestion rock in the intestines. Thank you, and have a nice weekend.

Bede from Minnesota on February 20, 2019:

Hi Miebakagh - this is a very thorough article. As mentioned another time, I can't have too much citric acid. Yet I need vitamin C. It's good you pointed out the varieties of food that contain it. Also, black currants have very high vitamin C.

Interestingly, if a person is low in iron, such as myself, it's important to have sufficient vitamin C. It draws out the iron from various foods and helps the body absorb it better. Caffeine has the opposite effect.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 13, 2019:

Hello, Pamela, the diference between organic and inorganic is the reason for this story. I was worried people are taking too much of the ascorbic acid, a chemical rather then natures organic vitamin C in fruits and vegetables.

Apparently, ascorbic acid in tablet or capsule form can be much cheaper to the undecerning public, but they is also the princely part of the product in the market. How effective is the later is hard to tell. Some say that they are in the organic form. But I have tried that product and realized it has little or no effect at all to a healthy person. Doctors and pharmacistsusuallymade a prescription to a sick person when it is found to be deficiency in a diet. Nevertheless, these individuals were asvise to eat plenty of fruits and vegges for the drug to be effective.

It is up to every person to eat fruits and vegetables regularly as nature intend, to get a maximum does of vitamin C in a diet. But once a week, I also took 1 capsule of vitamin C 1 g as a dietary supplement. Thank you for imputing and commenting.

Pamela Oglesby from Sunny Florida on February 13, 2019:

This is a very thorough article on the benefits of vitamin C and the risks of too little of this vitamin. I like understanding the difference between organic and inorganic vitamin C.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 12, 2019:

Hello, Liz, thanks for your comments. Many parents later discovered that given the haliborage tablets alone, and without supplementing it with fresh fruits and vegetables lead to illness. Lemon citron were given to adults like-wise. I think all these are now history, and we are being encouraged by the WHO to eat varied fruits and vegetables up to 7 servings daily. Thanks for weighing in, and good day.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 12, 2019:

Hello, Dora, vitamin C prevents a cold when you exercise regularly. Taken on its own alone, the chance of preventing a cold is very small, with the exemption of infants. Many medical studies have been done as to whether the vitamin really prevents a cold. And, the answer is mostly negative. When I say vitamin C here, I mean the impure, organic form obtained from fresh fruits and vegetables. Pure vitamin C or ascorbic acid is a drug or "chemical," and 1 g should be taken once a week along with fresh fruits and vegetables.

If you substitute ascorbic acid for the real vitamin C daily, know that you are signing a certificate for ill-health. Thank you, and have a nice time on Hubpages.

Dora Weithers from The Caribbean on February 12, 2019:

Thanks for your helpful and informative article on vitamin C. I appreciate your answer to whether it prevents or cures a cold, better than misleading.

Liz Westwood from UK on February 12, 2019:

As a child I recall being given haliborange tablets, which were rich in vitamin C, as it was thought to promote good health and build up immunity against colds in the winter.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 12, 2019:

Hello, GreenMind, thanks for commenting, and weighing in. I greatly appreciated your comment on especially this story, and others. It enthused me. I am at present researching another health story that every person can take to stay away from the doctors "chemicals." Thanks, and have a nice day ahead.

GreenMind Guides from USA on February 11, 2019:

This is a very good article. You have become good at writing about health and using authoritative sources.

Miebakagh Fiberesima (author) from Port Harcourt, Rivers State, NIGERIA. on February 11, 2019:

Vitamin C is usually neglect by some persons in a diet. This is because most of the time we are not used to enjoying fresh fruits and vegetables regularly as breakfast or as a snack alone. We go to for fast foods and end up in sickness. Regularly enjoy fresh fruits and vegetables in your chop plates. The World Health Organization recommended 5 to7 serving a day for optimum health.

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