The RDA for vitamin C for an adult is 75 – 90 mg / day.  Vitamin C has many protective functions against today’s numerous oxidative assaults on our bodies preventing us from experiencing health problems / diseases related to its deficiency, so is this RDA enough? 

According to brilliant scientist Dr. Linus Pauling (the only person to receive two unshared Nobel prizes), who studied vitamin C for many years, we need a sufficiency of vitamin C to repair and rebuild connective tissue, including arteries, joints, bones, cartilage, ligaments and skin, and also to counter oxidative sources of cell damage. The amount Dr. Pauling recommended for health maintenance was 2000 mg / day.  (In his 1986 book “How to live longer and feel better”).

In a 1974 radio interview, Dr. Pauling noted: “the first 250 mg is more important than any later 250 mg. The first 250 mg leads you up to the level where the blood is saturated. You can achieve a higher volume [concentration] in the blood by a larger intake, but you get much better improvement for the first 250 mg than for additional grams.”  

However, in light of the current much-increased body of scientific evidence (which was not available to Pauling), the Linus Pauling Institute (LPI) has updated the recommended daily dose of vitamin C, having determined that a dose of 400 mg is sufficient for a healthy, non-smoking young person. The National Institute of Health (NIH) found that circulating and plasma levels of vitamin C became saturated at around 400 mg /day, consistent with the amount associated with reduced risk of heart disease.

The LPI also acknowledges that saturation amounts are unknown for children, older adults and the elderly. A meta-analysis of 36 studies found that the elderly require a substantially higher vitamin C intake to acquire plasma concentrations of young people at lower doses. Indeed, LPI research has shown that vitamin C uptake declines with age. The LPI also states that people with certain diseases may require substantially larger amounts than 400 mg / day to reach therapeutic benefits, whilst acknowledging the extremely low toxicity of vitamin C. (up to 10 g / day).  The Rath / Pauling Therapy – To strengthen connective tissue is a high-dose, powdered vitamin C therapy (together with a couple of collagen-building amino acids), with dosages tailored to your specific health need and condition. 

The take-home guidelines from current available data:

• The body can absorb vitamin C equally well from either food or a supplement.  Oregon State study. Any supplemental vitamin C should be combined with eating natural vitamin C from food sources, since these contain synergistic nutrients required for its metabolism. Also, food sources contain needed minerals, fiber and other powerful antioxidants, such as polyphenols (including the bioflavonoids – especially in fruit and vegetable peels / skins).
• The absorption rate decreases with amount of vitamin C taken. The NIH reports that only 50% of doses / day > 1000 mg are absorbed, whereas 70-90% of a daily dose < 180 mg is absorbed.  
• You can’t overdose on vitamin C.  The body excretes what it doesn’t need – mainly in the urine. Although >2000 mg can have a laxative effect – a good indication that you are taking too much at one sitting!

•  Adult < 30 y (Young, healthy, non-smoking)  –  400 mg  vitamin C  / day ;
• Adult (Young smoking or unhealthy adult / adult over 30y – 1g  vitamin C  / day ;
• Unhealthy or smoking adult  30-65 y or adult over 65y – 2g