What is Vitamin C?
Vitamin C or ascorbic acid is a water soluble vitamin and is one of the most well-known antioxidants. Humans, unlike most mammals, do not have the ability to synthesize vitamin C, so it is necessary to consume it from food.
What are its benefits? Vitamin C has many properties and benefits for the body as it helps:
- maintaining the normal function of the immune system during and after vigorous physical activity
- in the formation of skin collagen
- in the normal function of blood vessels, bones, skin, teeth
- in normal energy metabolism
- in the normal functioning of the nervous system
- in normal psychological functioning
- to protect cells from oxidative stress
- reducing fatigue and fatigue
- To increase the absorption of iron.
Which foods are rich in vitamin C
The main sources are fruits and vegetables such as tomato, broccoli, strawberries, lemon, orange, peppers, papaya, blueberries, spinach, pineapple, kiwi and melon. Also high in vitamin C are the fruits of wild rose / rose hips, azerola / rosa mosquetta.
As dietary supplements, vitamin C is available in its basic form, ascorbic acid, in its ester form, known as Ester - C, which is less acidic and more absorbable, in the Buffered form, where it is bound to calcium or magnesium (Calcium / magnesium absorbate) as a natural vitamin from fruits such as rose hips, acerola, camu camu. It is often found as a formula in combination with iron, echinacea, propolis, zinc, vitamins A and E, vitamin B complex, quercetin, bioflavonoids, magnesium, lysine, hyaluronic acid, collagen.
The recommended daily intake for adults is 75 mg for women and 90 mg for men. These are also the mg recommended to be taken daily with a maximum of 180 mg. Quantities greater than 2000 mg daily are only suitable for a short period of time. Also, the need for vitamin C is slightly increased in smokers. Overdose causes gastrointestinal disorders (nausea, diarrhea), increases the risk of developing kidney stones and causes tooth decay.
Vitamin C forms and how to take
Food supplements are available in capsule, tablet, effervescent tablets, chewable tablets, in the form of crystals or powder, in liquid or liposomal form. Vitamin C intake is 70-90% absorbed by the body. It is recommended to take it morning or evening after meals and not on an empty stomach. Sugar-free and additives in the form of high absorption and slow release are preferable.
Precautions for use, interactions and side effects:
Increased intake of vitamin C reduces the action of aspirin, anticoagulants, copper, heavy metals, vitamins B6, B12 and E, while increasing the activity of iron and vitamin A.
Its lack causes wound healing, gum bleeding and scarring.
Contraceptives, barbiturates and antibiotics increase the body's need for vitamin C. People with nephrolithiasis, uric acid stones or lack of the G6PD enzyme should avoid taking vitamin C supplements.
Reception during pregnancy and lactation is safe only with medical dosing guidance and follow-up. For children it is recommended that the vitamin dosage should not exceed the recommended daily dose of 30-80 mg daily depending on age.
Vita4you informs you that dietary supplements do not substitute for a balanced diet, healthy lifestyle or medical advice / advice, they are not medicines and are not intended for the prevention, treatment or treatment of human disease.