Vitamin C : Benefits for the Body and the Daily Dosage
Vitamins and minerals play a major role in our daily life, they ensure that our body functions properly. Vitamin C is perhaps the most well-known vitamin. However, the influence and importance of this vitamin is not known to everyone. In this article you can read exactly what vitamin C is good for.
Vitamin C is a water-soluble vitamin that has a positive influence on the immune system and the functioning of the nervous system. Vitamin C has an antioxidant effect and helps protect against influences from pollution and sunlight.
Our bodies cannot manufacture vitamin C, this means that we must get the full intake from our diet. Vitamin C can be found in fruits and vegetables, among other things. Especially in cabbages, citrus fruits, kiwis, berries and strawberries.
Vitamin C, also known as ascorbic acid, is one of the best known types of vitamins. It is an organic compound that is water-soluble with one exception; the fat-soluble form ascorbyl palmitate.
In general, water-soluble vitamins are found in the fluids of food. Vitamin C is one of these and is found, for example, in fruits and vegetables. Kiwis and oranges are well-known examples of fruits that provide the body with this. That it is a water-soluble vitamin also means that we cannot store the nutrient in our bodies.
What is Vitamin C good for?
Vitamin C is involved in many different processes in the body. The best known is that it has a positive influence on the immune system.
- Supports the absorption of iron.
- Beneficial for the nervous system.
- Promotes energy metabolism in the body.
- Vitamin C supports the energy level and helps to reduce fatigue and tiredness.
- Beneficial for the ability to concentrate, memory and learning performance.
- Has an antioxidant effect and helps protect against external influences.
- Acts as an antioxidant for vitamin E and restores it to an active/working form.
- Supports the formation of collagen which in turn is important for the condition of the blood vessels, maintenance of strong bones, the cartilage, the condition of the skin and the maintenance of strong teeth.
Vitamin C in food
It is often thought that oranges are richest in vitamin C, but that is a misconception. The most vitamin C is found in peppers and blackcurrants, namely: 150 mg of vitamin C per 100 grams!
|Vitamin C per serving||milligrams|
|Kale (100 grams)||120|
|1 serving spoon of cooked Brussels sprouts (70 grams)||92|
|1 half red bell pepper (60 grams raw)||90|
|1 orange (130 grams)||66|
|1 bowl of strawberries (100 grams)||60|
|1 kiwi (75 grams)||59|
|1 boiled potato (70 grams)||59|
A lot of vitamins can be lost when vegetables and fruit are heated. It is best to steam your vegetables until they are al dente instead of boiling them in water. When you boil the vegetables you wash away the vitamins.
Why taking vitamin C is crucial?
When we get too little vitamin C through our diet for a long time , an insufficient vitamin C level can arise. In principle, you can get enough vitamin C from a healthy and varied diet (at least 350 to 500 grams of vegetables and two pieces of fruit a day). But sometimes this is not enough.
Vitamin C is used throughout our body. Especially our adrenal glands, pituitary gland, skeletal muscles and liver need a lot of this vitamin. In our environment there are many factors present that provide additional mental and physical stress, so we need much more vitamin C than is thought. This has to do with, among other things:
Less nutrients in food
Nowadays, much of our food is over-processed, this causes the healthy nutrients to disappear from our food. Our food is therefore becoming increasingly nutrient-poor. Intensive agriculture, the frequent use of pesticides and artificial fertilizers are also depleting the soil.
Today’s society demands a lot from us; career, family, social life, etc. These are all factors that cause us to be constantly ‘on’, with the result that many of us are burdened by continuous high stress. In cases of high stress, the body has an increased vitamin C requirement.
Do you ever light up a cigarette? Then your body has an increased need for vitamin C. This is because nicotine breaks down vitamin C in the body.
What is the best form of vitamin C?
What many people don’t know is that vitamins come in different forms, so is the case with vitamin C. But not every form works equally optimally for each individual. So which form should you look for in a supplement? Below we explain the different types of vitamin C: Ascorbic acid, Mineral ascorbate, Ester-C® and Ascorbyl palmitate.
Ester-C is also a deacidified vitamin C and is therefore much gentler on the intestines and stomach.
Ester-C is a compound formula developed and marketed after extensive research. A company from America has patented this. Ester-C is a patented form of calcium ascorbate-threonate obtained through a water-based manufacturing process. The result is a PH-neutral vitamin C product with rapid, stable absorption and a long half-life.
Ester-C is a superior form of vitamin C. In particular, it plays an important role in the absorption in the body. Research has proven that Ester-C is absorbed into the blood twice as fast and also remains active in our bodies twice as long. Because Ester-C is a deacidified form of vitamin C, high doses of Ester-Cdo not cause immediate gastrointestinal distress, as is the case with, for example, Ascorbic Acid. In that case we recommend choosing one of our deacidified vitamin C products: Vitamin C Powder as Calcium & Magnesium Ascorbate, Ester-C 1000 mg or Buffered Vitamin C.
In addition to ascorbic acid, vitamin C is available in the form of mineral ascorbates. Calcium and magnesium ascorbate is the form we use in our Buffered Vitamin C formula. It is a non-acidic, or buffered, form of vitamin C and this form pairs calcium and magnesium with ascorbic acid. This is calmer on the stomach and also ensures that the vitamin C is better absorbed. Our Vitamin C Powder is also deacidified and therefore kinder to esophagus and stomach. The vitamin C powder also contains a therapeutically high dosage of no less than 2076 mg of vitamin C per scoop!
Ascorbic acid is the most researched and widely used form of vitamin C; it is also the form that occurs naturally in our diet. So the argument that ascorbic acid is not well absorbed does not quite hold water. Yet not everyone can tolerate this acidic vitamin C equally well. Especially at higher intakes we can get problems with the stomach and / or intestines.
Ascorbyl palmitate is a fat-soluble form of vitamin C. Vitamin C has difficulty crossing the blood-brain barrier. By making vitamin C fat soluble, it is easier for vitamin C to reach the brain.
The recommended daily Dosage of vitamin C
How much vitamin C you need per day as a minimum varies by age. The recommended daily amount of vitamin C for men and women 14 years and older is 75 milligrams.
Too much vitamin C
Although you will excrete excess vitamin C, you may experience symptoms if you ingest too much vitamin C. In the past, it was thought that this increased the risk of forming kidney stones, but this has never been demonstrated in research. A daily intake of more than 2 grams (2,000 milligrams) of vitamin C can lead to intestinal problems or diarrhea and increased excretion of oxalic acid with the urine. Too much vitamin C can cause side effects. Therefore, do not just use a lot of extra vitamin C. Ask your pharmacist or doctor for advice.
At high doses (more than 1500 mg per day), Vitamin C can lead to serious side effects like:
- Nausea and diarrhea .
- People who are predisposed to kidney stones may be more prone to this.
- People who are deficient in the enzyme G6PD can develop a serious blood disorder. Do not take high doses and discontinue use as soon as you experience symptoms such as fatigue or dizziness. Always report the enzyme deficiency in your pharmacy! Deficiency of G6PD can occur in people of black descent or who come from the Mediterranean region.
Vitamin C is available without a prescription as an unbranded Vitamin C or Ascorbic Acid and under various brand names. It is usually available in tablets or effervescent tablets.