Find out everything you need to know about the effects and intake of vitamin C here.
What is vitamin C?
Vitamin C, also known as ascorbic acid, is one of the most important water-soluble vitamins. Unlike most animals, humans cannot produce vitamin C themselves, making it an essential nutrient that must be obtained through food. As a water-soluble vitamin, vitamin C is difficult to store in the body, so a sufficient daily intake is essential.
Effects of vitamin C
Vitamin C has a variety of effects on our health. We present the most important ones below.
Strengthening the immune system
Vitamin C supports various functions of the immune system and thus contributes to a healthy, strong immune system. For example, the vitamin is present in high concentrations in leukocytes, the white blood cells that are important for defense against infectious pathogens, among other things. The vitamin C content in these cells can be up to 100 times higher than in the blood (1).
Powerful antioxidant
Vitamin C is a powerful antioxidant and can therefore effectively protect our cells from free radicals. Free radicals are highly reactive particles that can attack important functional molecules (e.g., proteins) in our body, rendering them unable to perform their biological functions. High exposure to free radicals combined with a simultaneous lack of antioxidants promotes the development of numerous diseases and contributes to premature aging.
Regeneration of vitamin E
Vitamin E is also an important antioxidant in the human body. Vitamin C is able to regenerate "used" vitamin E, thus indirectly increasing our body's antioxidant capacity.
Collagen formation
Collagen is a protein that serves as an important structural building block for numerous tissues in the human body. Vitamin C plays an essential role in the process of collagen synthesis, acting as a cofactor (auxiliary substance) for the enzymes involved.
Collagen is an important component of the skin, giving it firmness and resilience. Insufficient collagen production contributes to the development of cellulite, stretch marks, and wrinkles, and also leads to impaired wound healing.
In addition to the skin, collagen is also involved in the formation of bones, tendons, and ligaments, making it vital for the health of our musculoskeletal system. Furthermore, collagen is an important component of the cornea of our eyes and the walls of blood vessels, and it is essential for anchoring teeth to the jawbone. This explains why a severe vitamin C deficiency can even lead to tooth loss.
Absorption of iron
Vitamin C improves the absorption of iron from plant sources by converting the iron into a form that is more easily absorbed by the human body.
Further tasks
In addition to the functions mentioned above, vitamin C is also important for the transport of fatty acids and thus contributes to our energy metabolism. Furthermore, it serves as a cofactor for the production of adrenaline and noradrenaline in the adrenal glands and contributes to the normal function of the nervous system.
How much vitamin C per day?
The German Nutrition Society (DGE) recommends 110 mg of vitamin C daily for adult men and 95 mg for adult women. Pregnant and breastfeeding women require an increased daily intake of 105 mg and 125 mg, respectively (2).
From the perspective of orthomolecular medicine, these recommendations are significantly too low. Typical recommendations tend to be 1000 mg per day or more.
People with chronic illnesses, high levels of stress, or strenuous physical activity in particular have an increased need for this important vitamin. Furthermore, toxins from the environment or food further increase the need for vitamin C as an antioxidant.
How does a vitamin C deficiency manifest itself?
A severe deficiency can lead to the well-known "sailor's disease" scurvy, which causes, among other things, bleeding into the skin, bleeding gums, and tooth loss. The occurrence of such symptoms is also prevented by small amounts of vitamin C in the diet, so scurvy is virtually nonexistent in industrialized countries.
More relevant are therefore the symptoms that can occur even with a less serious deficiency. These include:
- increased susceptibility to infection
- impaired wound healing
- weak connective tissue
- Tiredness, exhaustion
- Hair loss
Where is vitamin C found?
Vitamin C is present in many fruits and vegetables. However, long transport and storage times, as well as cooking preparation, can lead to significant vitamin loss. This can result in the loss of more than half of the original vitamin content. Therefore, the best sources of vitamin C are fresh, raw fruits and vegetables.
Longer-cooked or pickled foods, in particular, often lose a large portion of their vitamin content. Briefly steaming or stewing vegetables is significantly more gentle in comparison.
Foods with vitamin C
The following list compares the vitamin C content of various fruits and vegetables. The amounts given are per 100 g of the raw food (3).
- Acerola cherry: 1700 mg
- Rosehip: 1250 mg
- Blackcurrant: 177 mg
- Parsley: 159 mg
- Red pepper: 140 mg
- Green peppers: 117 mg
- Kale: 105 mg
- Papaya: 80 mg
- Strawberry: 57 mg
- Lemon: 50 mg
- Orange: 45 mg
- Kiwi: 44 mg
- Blueberry: 22 mg
- Tomato, red: 19 mg
Should I take vitamin C as a dietary supplement?
Although the vitamin C content in food prevents severe deficiency, it does not ensure optimal supply.
A key reason for this is the declining micronutrient content of our food, which is related to modern breeding methods, intensive agriculture, and long storage times, among other factors. At the same time, however, each individual's personal need for vitamin C and other micronutrients is also increasing, as we are exposed to a multitude of pollutants, pathogens, and stress today.
Regular, ideally daily, intake of vitamin C (e.g. 500 – 1000 mg) supports the body in many ways and makes it more resistant to numerous harmful influences.
When should I take vitamin C?
Vitamin C can be taken at any time of day. It can also be taken with or without food. If you take multiple capsules daily, it's best to spread them out throughout the day.
Too much vitamin C?
If the body receives too much vitamin C at once (e.g., more than 3000 mg), this can lead to gastrointestinal problems such as diarrhea. The dose at which the intestines react sensitively varies from person to person.
If you are taking certain medications (e.g. blood thinners or psychotropic drugs), you should discuss taking vitamin C supplements with your doctor beforehand, as interactions could occur and, for example, impair the effectiveness of the medication.
Caution is also advised for individuals affected by hemochromatosis, as vitamin C further increases iron absorption. Furthermore, individuals with a predisposition to increased oxalate formation should be cautious when taking high doses of vitamin C, as a small portion of the vitamin is metabolized to oxalate, which could increase the risk of kidney stones, which are often composed of calcium oxalate.
Products from Allvital
Our Vitamin C Complex contains various natural forms of vitamin C, supplemented with the amino acid lysine and various plant extracts. Lysine supports the absorption of vitamin C. The plant extracts (e.g., green tea extract, citrus bioflavonoids) contain numerous secondary plant substances that have diverse health-promoting effects and optimally complement the effects of vitamin C.
Other preparations containing vitamin C include the Glucosamine & Chondroitin Complex , which particularly strengthens cartilage and bone health, the Carnitine Complex , which specifically supports energy metabolism, and Lysine & Vitamin C Powder , a powerful combination in which lysine and vitamin C reinforce each other's effects.
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Sources
- Wehrmann M. Vitamin C for protection against SARS-CoV-2 and for the treatment of COVID-19. Journal of Gynecological Endocrinology/Switzerland . 2020;23(3):94-102.
- Vitamin C. German Nutrition Society [Internet]. [Accessed on: February 14, 2024].
- Federal Food Code [Internet]. [Accessed on: February 15, 2024].
