Vitamin C: properties and side effects!

Vitamin C is one of the most famous and talked about elements. But how many of us really know about the diversity of its actions in body and the importance of daily intake?

Definition

  Vitamin C is a water soluble vitamin, also known as ascorbic acid. The molecule of vitamin is highly unstable and very sensitive to heat, oxygen, some metals and other compounds (copper, sodium bicarbonate, etc.). The acid name derives from scurvy disease, which was observed in individuals who have a lack of vitamin C.

Vitamin C – Foods

It is normally found in a variety of vegetables and fruits, such as peppers, potatoes, broccoli, citrus fruits (orange, tangerines, grapefruit, etc.), strawberries, Brussels sprouts, cauliflower, greens, cauliflower, greens. Many plant and single-celled microorganisms can synthesize it from glucose, with the exception of the human body, so daily dietary intake may be necessary.

Vitamin C – Herbs

Very often we find herbs rich in vitamin C. This category includes acerola, rosehip, buckwheat, and there are no known spices such as saffron, curcuma, paprika, chili pepper, chili pepper. In addition, herbs that we can eat daily are rich in vitamin C! The parsley, coriander, thyme, basil, rosemary, oregano and many more stand out!

Deficiency of vitamin

  Lack of vitamin C results in a condition called scurvy. Ascorbic acid is a water soluble molecule that is not stored in the body. Main symptoms of vitamin C defieciency are:

• Bleeding
• Impaired wound healing
• Destroy of collagen of skin – wrinkles
• Reduced absorption of other ingredients
• Poor quality of hair

Properties

Vitamin C is involved in many body functions, including:

• Antioxidant Protection

  It is one of the most powerful antioxidants in nature. It has the ability to neutralize free radicals, thus protecting cells from oxidative stress. Additionally, it protects other elements and vitamins from oxidation (e.g. vitamin E). Because of its strong antioxidant action has been linked to many chronic diseases, such as cardiovascular disease and cancer. Moreover it has been found that in combination with bioflavonoids, it is involved in the integrity of vessels.

• Immune System Support

  Studies have shown that ascorbic acid mobilizes and stimulates white blood cells while it is also involved in red blood cell production. Moreover, the vitamin participates in the production of antibodies, helping body to quickly recover from viruses, flus, infections or colds.

• Treating allergies

  Vitamin C acts as a natural antihistamine. It has the ability to reduce levels of histamine, a hormone that increases in cases of allergic reactions and is responsible for the allergic symptoms.

• Collagen Production

  Collagen is a peptide of connective tissue responsible for the integrity and consistency of the skin. Ascorbic acid is a key element for the production of collagen. Thanks to the above property, many gave at Vitamin C the term “anti-aging vitamin” and is widely used in supplements for healthy skin and a cosmetic anti-aging and anti-wrinkle creams for the face.

• Iron absorption and synthesis of other molecules

  Concomitant intake of vitamin C and iron, particularly of non-heme found in plant sources, can up to double absorption. Ascorbic acid is also involved in the biosynthesis of neurotransmitters, hormones of the adrenal gland, L-carnitine and the protein metabolism.

• Wound healing and oral health

  As involved in collagen production, obtaining sufficient vitamin C helps in faster healing of wounds and injuries. It promotes growth and tissue repair, improving elasticity and skin consistency.

• Blood Pressure

Short-term studies in both healthy and hypertensive adults have shown that vitamin C supplementation can reduce systolic pressure by 4.9 mmHg and transverse by 1.7 mmHg, on average (1). However, it is not clear that these effects last long, while one should not rely solely on Vitamin C to address the problem!

Vitamin C for children

Vitamin C is valuable at all ages. Very often parents rush to boost their child’s immune system with baby supplements with Vitamin C. Significant improvement will be seen if the child is already deficient in that vitamin, but we should not forget that it does not replace healthy eating with fruits and vegetables. . Also, it should be taken for a specific period of time after consultation with the pediatrician and not indefinitely. In general, the supplement is considered safe for children, but attention must be paid to the vitamin concentration in order to meet the needs of age. Thus, it should not be taken in excess of 400mg daily from children 1-3 years, 650 mg daily at ages 4-8 years, 1200 mg daily at ages 9-13 years, and at 1800 mg daily for adolescents 14-18 years. (2)

Formats

  There is a wide variety of vitamin C supplements in various forms, such as tablets, effervescent tablets, powder or chewable tablets for children. In nature, as in the majority of supplements, exists in the form of ascorbic acid. However, because often cause gastrointestinal problems, there is also another form of vitamin, the esterified form (e.g. calcium ascorbate).

  The esterified form is more friendly to people with stomach ulcers, gastrointestinal sensitivity. Furthermore ensures much quicker and better absorption of vitamin (bioavailability) and remains in the blood for a longer time.

Dosage

  The recommended daily dose for adults is 75mg and 90mg for women and men, respectively. People who smoke, because of high oxidative stress, need to take about 35mg of vitamin extra in order to meet their needs.

Vitamin C before or after eating?

In general, there is no indication that vitamin C should be consumed at a particular time in relation to food. However, many experts now recommend that supplements as a whole be taken after eating to avoid stomach irritation. Those who want to increase iron absorption should do so in addition to iron-rich foods or iron supplements. There are also indications that calcium may slightly reduce its absorption by the body. (3)

How Long Can I Take Vitamin C?

This is a question that comes to our mind when we start taking vitamin C as a supplement. Nowadays the general guideline for supplements is that they can be taken for 3 consecutive months and then paused for at least one month. It should be borne in mind that the supplement benefits someone who is already deficient in this ingredient, otherwise most of it will be excreted in the urine. (3)

Contraindications – side effects

  As is not stored in the body, the vitamin in large quantities has no toxic effect. However, if there is an overdose, it may cause diarrhea, abdominal pain, nausea and gastrointestinal disorders. As upper daily intake dosage is 2000 mg.

In our store you can find a wide variety of supplements with vitamin C.

Bibliography

1. https://www.healthline.com/nutrition/vitamin-c-benefits

2. https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c-ascorbic-acid

3. http://blogs.oregonstate.edu/linuspaulinginstitute/2015/05/28/questions-about-vitamin-c/