Brad Stanfield on Vitamin C
10 episodes · 32 references · 2021–2025
- Stanfield actively recommends against vitamin C supplementation, arguing high-dose supplements disrupt oxidant-antioxidant balance and are a waste of money - Cells are fully saturated at 100mg; the RDI of 90mg for males is sufficient and easily met through diet - No evidence of personal consumption or any specific product/brand recommendation
Benefits
- Vitamin C acts as an antioxidant, maintaining the balance between oxidants and antioxidants in the body - Plays a critical role in immune function, collagen synthesis, neurotransmitter production, and protein metabolism - Helps protect skin, with fruits and vegetables being rich dietary sources
Best Practices
- Recommended daily intake is 90mg for males and 75mg for females — important to meet but not exceed - Reaching RDI through diet is sufficient; supplementation beyond this offers no additional benefit - Stanfield emphasizes staying at or near RDI rather than taking high-dose supplements
Cautions
- High-dose vitamin C (1,000mg) can blunt exercise adaptations — studies showed less improvement vs placebo - Cells are fully saturated at 100mg; excess is excreted in urine, making high-dose supplements wasteful - A Cochrane review found vitamin C does not reduce common cold incidence, so routine supplementation is not justified
“It's required for our bodies to produce collagen... it's vital for things like our skin, our joints, and our blood vessels.”
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“Antioxidants like vitamin C help to protect the skin, and fruits and vegetables are a rich source.”
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“One of vitamin C's functions is to act as an antioxidant, helping to maintain a balance between oxidants and antioxidants.”
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“Vitamin C helps with our immune system and it helps improve the absorption of non-heme iron... the iron found in plants.”
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“The recommended daily intake for vitamin C is only 90 milligrams... while it's important to reach the recommended daily intakes, we don't necessarily want to exceed it.”
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“The recommended daily intake is 90 milligrams for males and 75 milligrams for females.”
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“The authors conclude that simple ascorbic acid is the preferred source of supplemental vitamin C.”
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“Our cells have got all of the vitamin C that they need at daily intakes of only 100 milligrams.”
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“Overall looking at this data, I am not going to be supplementing with vitamin C because already my diet is filled with vegetables... it doesn't look like supplementing with vitamin C is going to give me any more benefit.”
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“The next supplement to avoid is high-dose vitamin C... vitamin C supplements often have orders of magnitude higher dosages than the recommended 90 milligrams, which can disrupt the balance between oxidants and antioxidants.”
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“They concluded that dietary but not supplemental intakes of vitamin C reduce the rates of heart attacks.”
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“Results from most clinical trials suggest that vitamin C supplementation alone offers no benefit in the prevention of cancer.”
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