Tag: Vitamins

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Are Antioxidants Just A Scam?

In the 1990s, scientists discovered that cell damage from free radicals (called oxidation) increased the risk of cancer, heart disease, diabetes, Alzheimer’s disease and many other conditions. Some vitamins are able to neutralize free radicals and slow down oxidation. They’re called antioxidants. Lately, some scientists have been saying that this whole antioxidant thing is just a myth. What’s the truth?

Are Vitamins and Antioxidants a Waste of Money?

It’s true that antioxidants aren’t a magic bullet to cure all your problems. They can help, but you have to know how to use them:

  1. You need the right amount of antioxidants, no more and no less: Some supplements give you crazy amounts of antioxidants, like 5,000 times your daily needs. This is a waste, because your body doesn’t need that much. In fact, too much of certain vitamins (vitamin A, for example) can hurt instead of help.
  2. Antioxidants are more effective when you’re running low: If you’re already getting plenty of vitamin C from the fruits and veggies you eat, you’re not going to see much difference by taking vitamin C supplements. Antioxidants are more helpful for people who aren’t getting enough nutrients, like people who are too busy to cook every day.
  3. Your body needs help absorbing antioxidants: Some vitamin supplements appear in forms that your body can’t process. That’s like buying a box of healthy cereal but not being able to eat it because you can’t get the packaging open. For example, high-quality turmeric supplements need extra ingredients (such as black pepper extract) to help your body increase vitamin absorption naturally.

Try to get most of your antioxidants from fresh fruit and veggies. These sources are great because they provide many different antioxidants that support and reinforce each other. If you know you’re not getting enough fresh fruit, focus on supplements that also contain lots of complimentary antioxidants, such as turmeric, ginger and moringa.

Are the Articles Saying Antioxidants Are a Scam Wrong?

What about those scientists claiming antioxidants are a myth? Many of these articles are wrong or misleading:

  • Drug companies don’t pay for honest research into natural foods: Pharmaceutical companies obviously don’t want you taking cheaper antioxidants when they can charge you thousands of dollars for drugs. Who are the real scam artists?
  • Some scientists twist things: Obviously, if you study the effects of vitamin C on healthy people, you’re not going to see much difference. The whole point is to see if antioxidants can make a difference for people who aren’t getting enough vitamins normally.
  • Lab studies are misleading: Many studies cited as proof that antioxidants are a myth use data from test tubes (cells in a jar), not actual human beings. I can’t even tell you how misleading that is.
  • Most studies are small and short: You obviously can’t see the benefits of antioxidants for protecting the heart, brain, joints and kidneys in a one-week study. How about checking the effects after a few months, instead?

To be honest, most of these articles make me laugh. One claimed that vitamin C doesn’t help your body at all. Except I’ve seen the results myself EVERY TIME I’VE EVER BEEN SICK. I can say the same thing about garlic, ginger, turmeric, moringa and chicken soup. The bottom line? Listen to your body, not some scientist who’s probably getting his paycheck from a drug company that wants to sell you insulin for $300.

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4 Key Skin Benefits of Dietary Vitamin C

If you're like me, you see vitamin C all over the ingredient lists of your favorite skin care products. If this nutrient can give you such an incredible glow through topical application, can consuming foods rich in vitamin C give the skin a similar boost? I reviewed the research to give you the scoop on whether a diet emphasizing citrus and other sources of C can revitalize your complexion.

Skin Benefits of Consuming Vitamin C

These are some of the key benefits of getting enough vitamin C in the foods you eat as well as in your skin care routine.

Supports Collagen Synthesis

Science shows that vitamin C supports skin health by synthesizing collagen, a natural substance that gives us a plump, supple, youthful appearance. This protein makes up most of our connective tissue and appears in muscle and tendon fibers. Collagen naturally decreases as we age, so boosting the body's production can smooth the appearance of fine lines and help blemishes heal more quickly. It's also a critical component of wound healing. When you add extra C to your diet, you may notice that your skin feels firmer and smoother than usual.

Reduces the Appearance of Wrinkles

Speaking of fine lines, studies suggest that oral vitamin C may also have a positive effect on the depth and appearance of facial wrinkles. In research published in the American Journal of Clinical Nutrition, people who had higher vitamin C intake and lower intake of carbs and fatty foods showed fewer signs of aging. The study authors noted improvement in age-related wrinkles, dryness and thinning.

Provides UV Protection

As an antioxidant, Vitamin C helps the body fight off the damaging effects of UV rays on the skin. Consuming this vitamin can also help sunscreen work more effectively, boosting its ability to shield your complexion from these disease-causing free radicals. Vitamin C can actually neutralize toxins and environmental pollutants such as cigarette smoke and remove these harmful substances from your body, shielding your skin from damage and reducing the risk of cancer.

Decreases Hyperpigmentation

Are you distressed by dark spots and patches on the skin? These areas of hyperpigmentation, typically caused by sun damage, can become more pronounced as we age. Research published in the journal Nutrients found that vitamin C can prevent melanin production, which can in turn prevent the appearance of these so-called age spots.

How to Get Enough Vitamin C

Most adults should get at least 1,000 mg of vitamin C per day, with a recommended maximum intake of 2,000 mg daily. Some people need more vitamin C to stay healthy, including individuals who have a limited diet, have chronic health conditions, or smoke or receive exposure to secondhand smoke. You can find this nutrient in a wide variety of fruits and veggies, including oranges, grapefruits, spinach, broccoli and strawberries. You can also take over-the-counter vitamin C supplements.

Although we need more research about exactly how this nutrient can reduce the impact of aging on the skin, we do know getting enough C correlates with a clear, healthy complexion. For best results, most experts emphasize the importance of combining a diet rich in vitamin C with topical application.

In rare cases, people who don't get enough vitamin C develop a deficiency called scurvy that causes fragile skin and slow-healing wounds, along with exhaustion, joint swelling and anemia. Lack of vitamin C can also cause uncomfortable skin problems such as atopic dermatititis, characterized by an itchy rash. Talk to your health care provider if you experience unexplained skin symptoms or have difficulty consuming enough dietary vitamin C.