| Carboloading of a different variety.Saturday in | | | | you ingest -the more vitamin C you will need.The |
| Tucson before the 1982 version of the Tucson | | | | molecules of vitamin C, glucose and fructose very |
| Marathon we were sitting on the Gentle Ben's patio | | | | closly resemble each other. If you are skeptical of |
| with some of our running friends from Albuquerque | | | | this, it is a very interesting exercise to check out |
| having some carbohydrates of the liquid variety. Bob | | | | their molecular structures (in Stryer's Fourth Edition of |
| would consume 18 Dos Equis and run a blazing 2:31 | | | | Biochemistry, vitamin C is on page 455 and sucrose, |
| marathon the next day. Sitting at another table was | | | | glucose and fructose are on page 471). When you |
| one of Tucson's running greats, Dr. Tom. Tom at one | | | | get a cold or other infection, white blood cells and |
| time had run a 2:21 marathon which was near world | | | | macrophages go to work to rid the body of the |
| class at that time. Tom was loading yet a different | | | | invading bacteria or virus. Insulin transports the |
| variety -a cheeseburger. He would not run as fast as | | | | vitamin C into these cells so that they can scurry |
| Bob the next day and would not run up to his | | | | around and rid the body of the infectious agent. The |
| amazing capability.The battle over vitamin C.At the | | | | real problem arises when one ingests any sugar at |
| 1978 version of the Fiesta Bowl marathon in Phoenix | | | | all.If there is more glucose(sugar) around than there is |
| I was lucky enough to hear Dr. Thomas Bassler | | | | vitamin C, insulin will preferentially allow the sugar to |
| speak. When it came to running injuries he | | | | enter the cell. A blood sugar level of only 120 mg/ml |
| recommended vitamin C. I had been running 100 mile | | | | (normal fasting blood sugar should be 100 mg/ml or |
| weeks in preparation and was aching all over. That | | | | less) will reduce the phagocytic index (an index of |
| day I got a bottle of vitamin C and ran the next day | | | | the cell's ability to rid the body of the bacteria or |
| with no pain at all. I have been using vitamin C ever | | | | virus) by a whopping 75%. Loosely translated, your |
| since with good results. The battle, however, would | | | | immune system slows to a crawl. This is known as |
| rage on. Dr. R never took vitamin C since he believed | | | | "competitive inhibition" ie one molecule competes for |
| that it did not do any good since most of it he said | | | | the same spot to get into the cell with another similar |
| "would be excreted in the urine." Dr. Bassler, on the | | | | appearing but biochemically different molecule. The |
| other hand, stated emphatically that you should not | | | | molecule that is preferred(in this case glucose) inhibits |
| run if you don't supplement vitamin C. My own | | | | the entry of the other molecule (in this case vitamin |
| experience has verified the latter, on an ongoing | | | | C).The more sugar you ingest -the more vitamin C |
| basis for all of my 25 year and two month running | | | | you will need to fight infection or keep your |
| streak.Does the human body need supplemental | | | | connective tissues (tendons and ligaments etc) intact. |
| vitamin C?Before we go any further, let's try to | | | | One should also be aware of the two signs of too |
| establish first whether or not the body needs vitamin | | | | much vitamin C, headache and diarrhea. I can't really |
| C from outside sources, ie foods, drinks or | | | | count the number of times that I would get a |
| supplements. To do this, we will take a brief look at | | | | headache about the same time, or just after, the |
| the biochemistry of vitamin C from Stryer's | | | | running injury I was treating in myself would quit |
| Biochemistry Fourth Edition. Collagen is the major | | | | hurting.Why orange juice is not a good source of |
| protein of connective tissue such as the Achille's | | | | vitamin C.Over all these years and battles |
| tendon or the ligaments and tendons of the knee. | | | | (discussions) about the need for supplemental vitamin |
| Without going into a lot of biochemical detail, ( | | | | C I have heard many times "Oh, I just drink lots of |
| vitamin C "ascorbate" is necessary for the formation | | | | orange juice." The problem with orange juice is that in |
| of hydroxyproline and it is hydroxyproline that | | | | addition to the vitamin C it also contains large |
| stabilizes collagen) vitamin C is crucial for the proper | | | | amounts of sugar. The more you drink the more |
| synthesis of collagen. Primates (you and me) are | | | | sugar you ingest. You may also be getting some |
| unable to synthesize vitamin C. We have to get it | | | | vitamin C but that vitamin C will probably never find |
| from outside sources.The first observation of | | | | its way into the white blood cells and macrophages |
| scurvy.Scurvy was first noticed in 1536 by Jacques | | | | because its entry into the cell will be competitively |
| Cartier when it afflicted his men who were exploring | | | | inhibited by all the sugar. Lemon juice and lime juice |
| the Saint Lawrence River."Some did lose all their | | | | would be better sources since they do not contain as |
| strength, and could not stand on their feet ...Others | | | | much sugar. Optimally you would not consume the |
| also had all their skins spotted with spots of blood of | | | | juice but the whole fruit as mother natured intended. |
| a purple colour: then did it ascend up to their ankles, | | | | It would also help to eat a diet high in organic vitamin |
| knees, thighs, shoulders, arms, and necks. Their | | | | C rich foods (such as the MericleDiet) and supplement |
| mouths became stinking,their gums so rotten, that all | | | | vitamin C as needed. You would also want to take |
| the flesh did fall off, even to the roots of the teeth, | | | | into consideration how much sugar you ingest and |
| which did also almost all fall out."This is one of the | | | | adjust your supplemental dose |
| earliest descriptions of the disease scurvy. The | | | | accordingly.Conclusions:The human body has to have |
| preventative for this was later discovered by a | | | | vitamin C from outside sources.The dose is different |
| Scottish physician, Dr. James Lind, in 1753. He | | | | for different individuals but the concept that |
| recommended greens or fresh vegetables and ripe | | | | supplementing vitamin C is a waste of money |
| fruits. He urged the inclusion of lemon juice in the | | | | because "it all goes out in the urine" is completely |
| sailors' diets. This was ingored for forty years but | | | | flawed and has no basis in human biochemistry.Linus |
| finally the admiralty took his advice and lemon juice | | | | Pauling was correct in stating that you should take |
| was included in the sailors' diets. Lime juice was later | | | | vitamin C as a supplement until the cold or flu abates. |
| substituted. Hence the British sailors became known | | | | This concept was then and still is -biochemically |
| as "limeys."There is no question -the human body | | | | correct.Once competitive inhibition of vitamin C's |
| does need vitamin C.There is no doubt today that | | | | entry into the cell by glucose was established then |
| the human cannot synthesize vitamin C and does | | | | the explanation for the large variance in "doses that |
| have to obtain it from outside sources. Now that we | | | | work" is explained.There is no "magical" dose of |
| have established the need for vitamin C, let's look at | | | | vitamin C.The more sugar you ingest the more |
| how much vitamin C we need. According to Dr. Tom | | | | vitamin C you will need to supplement.Supplemental |
| we didn't need any additional supplementation outside | | | | vitamin C is a well founded concept and has a solid |
| of what we got in our normal food sources. | | | | basis in human biochemistry.Post Script.I haven't |
| According to Dr. Bassler you had to supplement | | | | heard much lately from Bob other than he was either |
| vitamin C, especially if you were running since running | | | | winning or coming in second at the Pike's Peak |
| is a stress both on the connective tissues of the | | | | Ascent. The last time I saw Dr. Tom, he was in a full |
| body, but also a stress on the whole body. Emotional | | | | length leg cast for an anterior cruciate tear in his |
| stress is another time for supplementation of vitamin | | | | knee. I am in the 25th year of my running streak |
| C, since any stress at all releases vitamin C into the | | | | (minimun 4 miles or 30 minutes every day) and just |
| bloodstream from the tissues and soon it is excreted | | | | completed a six mile run this morning. My vitamin C |
| in the urine. The more stress you have to deal with | | | | dose is down to about 1 gram a day and I am |
| the more vitamin C you will need to supplement. Yes, | | | | running pain free. As an added bonus I have been |
| extracellular vitamin C will be excreted in the urine if it | | | | about 25 years without either a cold or flu or even |
| is not driven back into the cells very quickly.Vitamin C | | | | worse, viral gastroenteritis.Recommended |
| and the immune system.One of the earlier | | | | reading:Stryer Biochemistry Fourth EditionNatural |
| proponents of vitamin C was Dr. Linus Pauling, whose | | | | sources of vitamin C:chili peppers, broccoli, bell |
| work demonstrated that the body's white blood cells | | | | peppers, kale, cauliflower, strawberries, lemons, |
| needed high levels of vitamin C "inside the cell" to | | | | mustard and turnip greens, brussels sprouts, papaya, |
| fight infection. Thus, he recommended high doses of | | | | chard, cabbage, spinach, kiwifruit, snow peas, |
| supplemental vitamin C to fight the common cold. | | | | cantaloupe, oranges, grapefruit, limes, tomatoes, |
| And, both he and Dr. Bassler clearly emphasized that | | | | zucchini, raspberries, asparagus, celery, pineapple, |
| there was no magical dose -you just took vitamin C | | | | lettuce, watermelon, fennel, peppermint, parsley and |
| until you got better. Dr. Bassler recommended 2 | | | | collard greens.I don't disagree with those who feel |
| grams every two hours for running injuries until they | | | | that we should try to get our vitamin C from natural |
| quit hurting. I have done that and it works.The | | | | sources. I also agree that natural sources are the |
| phagocytic index, sugar, insulin and competitive | | | | best, however, during periods of intense stress or if |
| inhibition.Having utilized vitamin C for well over 25 | | | | you are running a lot, it may not be possible to ingest |
| years I have often been asked how much should I | | | | enough vitamin C from natural sources to ward off a |
| take and often wondered myself about the dosage | | | | cold, keep your Achille's tendons happy or just keep |
| levels. This really became apparent when, after | | | | your head on "straight."To visit the 100% Sugar-Free, |
| discovering my own adult onset diabetes in July 1997, | | | | Vegan and 100% Organic MericleDiet |
| I quit sugar. My vitamin C dosage level to maintain | | | | please visit: John Mericle M.D. 2005 All Rights |
| my body for 50-100 mile running weeks plummeted. I | | | | Reserved is devoted to achieving optimal health and |
| was startled to discover that the amount I needed | | | | peak performance through diet and lifestyle change. |
| after I quit sugar was about one quarter of what it | | | | Dr. Mericle brings together a unique blend of formal |
| had been while I was still ingesting sugar. Now in this | | | | medical education, 29 marathons, 3 Hawaii Ironman |
| interesting discussion is the answer.The more sugar | | | | competitions and a lot of practical real life experience. |