Vitamin C is arguably the best known of the large vitamin family. Every child knows that vitamin C is important for health. No wonder, since it's the all-rounder among nutrients. Learn more about the effects of vitamin C and how much you need here.
Table of contents
1. What is vitamin C?
Vitamin C is a water-soluble vitamin that the body cannot produce or store . Because it is involved in many metabolic processes and is essential for life , it must be consumed daily through food . The general recommended daily intake is 95 mg for women and 110 mg for men .
However, how much vitamin C you actually need depends on your physical and mental stress levels . Your need may increase during periods of sustained stress or at the first signs of a cold.
Vitamin C is less commonly referred to as ascorbic acid because it is actually an organic acid.
In the organism, vitamin C in combination with other nutrients also acts as a kind of catalyst, because, for example, iron , zinc , calcium and vitamin E can only be well metabolized and develop their full potential together with vitamin C.
Take-Home Message #1 : Vitamin C is also known as ascorbic acid and is an essential vitamin that must be obtained through food.
2. What can vitamin C do?
It's not for nothing that vitamin C is considered an all-rounder among vitamins, as the list of beneficial properties is long. Among other things, ascorbic acid is important for...
- the immune system
- the regeneration
- the blood vessels
- bone formation
- the cartilage function
- the gums
- the teeth
- the skin
- energy metabolism
- the nervous system
- the psyche
- iron absorption
- vitamin E utilization
- as an antioxidant
- reducing fatigue
In short: Without vitamin C in the body, all of these different functions would not be so easy.
Neither physically nor mentally, since many other nutrients can only be optimally metabolized with vitamin C.
In addition , regular intake of vitamin C can prevent certain diseases : it helps to keep the blood vessels clean of deposits and is active in the fight against oxidative stress .
Free radicals have little chance against vitamin C and are rendered harmless . It is also involved in the formation of hormones , such as stress hormones and sex hormones.
Vitamin C can also support your cognitive abilities : Reaction speed, concentration, and attention are all linked to vitamin C. It can even help you relax more easily after a period of stress.
Take-Home Message #2: Without vitamin C in the body, all of its various functions, both mental and physical, would be difficult . Its antioxidant properties, in particular, make vitamin C an important nutrient.
3. What are the symptoms of a vitamin C deficiency?
In this country, there is hardly any deficiency of vitamin C, as the need for fresh fruit and vegetables is well covered by a balanced diet.
Scurvy used to mean a lack of food, but it usually only occurred in sailors who were on the move for long periods and had no access to fresh food.
In the 17th century, however, the increased occurrence of this deficiency was reason enough for research to begin.
In 1754 , ship's doctor James Lind discovered by chance that citrus fruits counteracted the deficiency . However, ascorbic acid has only been known as vitamin C since the 20th century .
Although the supply of fresh food should not be a problem, there is a certain risk of vitamin C deficiency for some people.
People who suffer from persistent and recurring gastrointestinal inflammation may not be able to absorb the vitamin sufficiently, and a deficiency may occur.
Vitamin C requirements are also higher than normal during periods of significant physical or mental strain and stress. Smoking, medication, and alcohol also kill vitamin C.
Vitamin C levels can be determined through a blood test. A level between 11 and 28 µmol/l indicates a deficiency , while a level below 11 µmol/l indicates a significant deficiency.
If no countermeasures are taken in time, the first symptoms may appear, such as...
- fatigue
- weakness
- Lack of energy
- Performance decline
- increased susceptibility to infections
If there is still no response to an increased vitamin C intake, a deficiency can lead to further symptoms:
- Bleeding gums
- loose teeth
- suboptimal wound healing
However, since vitamin C is sufficient even in small amounts and is found in almost all animal and plant foods, such deficiencies are extremely rare . Just one piece of fruit (such as a kiwi or an orange) meets the daily requirement .
Take-home message #3: Vitamin C deficiency is extremely rare. However, during stress and strenuous physical activity, the need increases.
4. How much vitamin C do I need per day?
How much vitamin C you need daily depends on your stress level, your exercise routine, and your immune system. If you're constantly stressed or keep getting sick—especially during stressful periods when you should be functioning—you can easily increase the recommended daily intake of 95 to 110 milligrams to 150 to 200 milligrams .
Studies by Frei, Birlouez-Aragon and Lykkesfeldt even found 200 milligrams per day to be the optimum to benefit from the advantages of vitamin C. [1]
The Linus Pauling Institute at Oregon State University even considers 400 milligrams to be the correct daily dose and bases this recommendation on the observation of various studies that examined the relationship between the intake of vitamin C from dietary supplements and vitamin levels in blood plasma. [2]
A study from 2002 shows an effect on cortisol levels. [3] The reaction to a stressful situation was examined using two control groups.
Half of the 120 subjects took 3000 mg of vitamin C daily for two weeks prior to the test, while the other half received a placebo. After the stress test, the cortisol levels of the vitamin C group decreased significantly more quickly. Individual surveys also showed that they were better able to cope with the stress.
Competitive athletes should also rely on vitamin C. Firstly, it can support the function of mitochondria, and secondly, it may prevent muscle damage .
In a 2008 study, researchers at Guilan University found that administering 1000 mg of vitamin C before a 30-minute exercise session could prevent muscle injuries. [4]
Take-home message #4: Competitive athletes and people under constant stress should increase their daily dose of vitamin C.
5. These foods contain vitamin C
Fresh fruits and vegetables are the ideal sources of vitamin C. The fresher they are, the more vitamins they contain. Long-term storage or heating can cause a large portion of these to be lost. Particularly good natural sources of vitamin C are
- Acerola
- rose hip
- Sea buckthorn
- black currants
- Goji berries
- pineapple
- kiwi
- papaya
- Orange
- lemon
- grapefruit
- paprika
- potatoes
- cabbage
- broccoli
- Parsley
- raw sauerkraut
Acerola, rosehips, and sea buckthorn berries are absolute vitamin C bombs. Furthermore, ascorbic acid powder is even added to many processed foods, such as apple juice, to help it retain its color and prevent it from turning brown during storage.
Examples of the amount of foods (in g) that cover your daily requirement of vitamin C
6. Vitamin C as a dietary supplement
Natural vitamin C from fresh food is clearly better utilized by the body than supplements . However, if your needs spike during stressful times, or if you can't get enough fresh fruit and vegetables in your diet, you should consume more vitamin C in a timely manner to stay on track with all your tasks in the long term.
There are also a number of different vitamin C supplements available to buy, such as…
- Vitamin C capsules
- Vitamin C tablets
- Vitamin C powder
Vitamin C is often offered in doses of 500 mg or 1000 mg. Whether high-dose or not, it's important that the vitamin C is as natural as possible.
Only then does it unfold its full effect, ideally in combination with other nutrients. Synthetic products should be avoided if possible, as they usually do more harm than good.
To balance the acidity of vitamin C, it must be buffered, which requires the body to draw minerals from other sources.
Some people experience stomach or digestive problems after taking ascorbic acid. In these cases, the vitamin in ascorbate form may be beneficial, as it is considered gentler on the stomach.
Take-Home Message #5: Natural vitamin C from fresh fruits and vegetables has high bioavailability. However, increased needs can also be met with supplements .
7. Is there such a thing as a vitamin C overdose?
Yes, you can indeed consume too much vitamin C. Up to 1 g per day seems safe. However, a vitamin C overdose of more than 3 g quickly manifests itself in nausea and diarrhea .
However, such an overdose is extremely rare because, as vitamin C is water-soluble , the excess ascorbic acid is simply excreted in the urine .
8. Conclusion
Vitamin C, also called ascorbic acid, is involved in many different processes in your body. Supplementation is not necessary under normal circumstances, as you get vitamin C from virtually every food.
However, your daily requirement may increase if you exercise frequently or are under significant psychological stress. In these situations, supplementation may be beneficial. However, you should still rely on natural, high-quality sources of vitamin C, as these are better absorbed by your body.
9. Sources
[1] https://www.tandfonline.com/doi/abs/10.1080/10408398.2011.649149
[2] http://lpi.oregonstate.edu/mic/vitamins/vitamin-C
[3] https://link.springer.com/article/10.1007/s00213-001-0929-6
[4] https://www.ncbi.nlm.nih.gov/pubmed/18427418
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