Vitamin C

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, which is why it is necessary to obtain it from food.

Health benefits

Vitamin C has many properties and benefits for the body, since it contributes to:

• in maintaining the normal function of the immune system during and after intense physical exercise*
• in the formation of skin collagen*
• in the normal functioning of blood vessels, bones, skin, teeth*
• in normal energy metabolism*
• in the normal functioning of the nervous system*
• in normal psychological functioning*
• in protecting cells from oxidative stress*
• in reducing tiredness and fatigue*
• in the regeneration of the reduced form of vitamin E*
• in increasing the absorption of iron.*

In fact, it has been characterized for its actions on the face. Specifically:

• It reduces the signs of aging
• Offers lipid replenishment
• Gives a glow to the skin

Foods with Vitamin C

The main sources are fruits and vegetables, such as:

• the tomato
• the broccoli
• the strawberries
• The lemon
• the Orange
• the peppers
• the papaya
• the gooseberries
• the spinach
• the pineapple
• the kiwi
• the melon

The fruits of the wild rose / rose hips, acerola and rosa mosqueta also have a high content of vitamin C.

Supplements

In food supplements, vitamin C is available in the following forms:

• in its basic form ascorbic acid,
• in its ester form, known as Ester-C, which is less acidic and more absorbable,
• in 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,
• in liposomal form

It is often found as a formula in combination with iron, echinacea, propolis, zinc, vitamins A, E, Vitamin D, B complex vitamins, quercetin, bioflavonoids, magnesium, lysine, hyaluronic acid and collagen.

In which forms is it available?

In food supplements, it is available in capsule, tablet, effervescent tablets, chewable tablets, crystals or powder, liquid or liposomal form.

Deficiency symptoms

Its deficiency causes:

• fatigue and weakness,
• muscle and joint pain.

In addition, when there is a lack of Vitamin C they are created more easily:

• bruises,
• dry skin,
• split ends in hair,
• swelling and sudden bleeding of the gums
• and problems fighting infections.

Recommended Daily Intake (RDI)

The recommended daily intake for adults is 75 mg for women and 90 mg for men. These are also the mg that are recommended to be taken daily with a maximum of 180 mg.

It is worth mentioning that when we talk about the acid form of the Vitamin (ascorbic acid) it is necessary to take it after meal.

Amounts greater than 2000 mg per day are only suitable for a short time. Also, the need for vitamin C is slightly increased in smokers.

Side effects, precautions & interactions

People with kidney stones, uric acid stones, or a deficiency of the G6PD enzyme should avoid taking vitamin C supplements. Also, if you are under any medication consult your doctor.

Taking during pregnancy and breastfeeding is safe only with medical guidance on dosage and corresponding monitoring.

For children, it is recommended that the dosage of the vitamin does not exceed the recommended daily amount, which ranges from 30-80 mg per day depending on age.

In doses greater than 2000 mg per day and in long-term use, toxic effects may be observed, such as:

• diarrhea
• motion sickness
• and formation of oxalate stones in the kidneys.

*The above information about Vitamin C are official health claims from the European Food Safety Authority (EFSA).

Liability Disclaimer

Vita4you informs you that nutritional supplements are not a substitute for a balanced diet, a healthy lifestyle or medical advice/opinion, are not medicines and are not intended to prevent, treat or cure human disease.

Vita4you makes every effort to ensure the accuracy and scientific validity of the information provided on the website. In case you find any discrepancy or have any question about the content please contact us.