5 minVitamin C is known as a real protector among vitamins, mainly because of its strong antioxidant effect. But this vitamin does much more than just strengthen your immune system! From supporting your skin to promoting the absorption of other important nutrients, vitamin C plays a key role in your health. In this blog, you will discover what vitamin C does for your body and why it is an indispensable part of your daily diet.
In this article, you will read:
- What vitamin C is and how it works
- The different forms of vitamin C
- What vitamin C does for your health
- Where to find vitamin C in food
- What happens when there is a vitamin C deficiency or excess
- How much vitamin C you need every day
- Whether you need a vitamin C supplement, and for whom it may be useful
What is vitamin C?
Vitamin C is a water-soluble vitamin that plays an important role in various processes in the body. It is best known for its contribution to a strong immune system, but it is also essential for the formation of connective tissue, the absorption of iron from plant-based foods and the protection of cells against oxidative damage. Because the body does not produce or store vitamin C itself, it is important to get enough of it every day through food or supplements.
Forms of vitamin C
There are several forms of vitamin C available:
- Ascorbic acid: The most commonly used and cheapest form of vitamin C. Not always suitable for everyone because it is not always well tolerated by the stomach due to its acidic composition.
- Natural vitamin C/L-ascorbic acid: The chemical name for the natural form of vitamin C in food. For example, acerola contains other vitamins and minerals in addition to vitamin C. It is better absorbed than synthetic forms.
- Ascorbate complex (such as calcium ascorbate or magnesium ascorbate), in which the vitamin C is bound to a mineral. These “buffered” forms are often gentler on the stomach and are well absorbed. Less acidic, better for the stomach and teeth, and suitable for long-term use or high doses.
- Liposomal vitamin C: This form is currently being researched extensively. It is believed that it can cause temporary higher vitamin C blood levels. The liquid form of a liposomal supplement usually contains alcohol and preservatives to prevent spoilage.
Natural form of vitamin C
Unlike synthetic forms of vitamin C, it is also possible to develop supplements with a natural form of vitamin C. For example, Acerola (Malpighia Emarginata), also known as West Indian cherry, is a rich source of vitamin C. In addition to vitamin C, it also contains many minerals and other vitamins, including beta-carotene, lutein, thiamine, riboflavin, niacin, pyridoxine, folic acid and pantothenic acid.
Natural vs synthetic vitamin C
Natural vitamin C always contains bioflavonoids, substances from plants that are good for your health. This is often not the case with synthetic vitamin C. Natural vitamins are better absorbed by your body and do not contain additives, as is often the case with artificial vitamins. Synthetic forms also usually have a higher dosage than the natural variants.
What is it good for?
Recently, there has been a lot of attention for vitamin C as an antioxidant. It protects the body against harmful free radicals. But your body also needs vitamin C for many other processes, namely:
- Supporting the immune system
- Normal functioning of the nervous system and connective tissue
- It contributes to our concentration and learning ability
- Helping to form collagen, which keeps the skin elastic and firm
- Promoting the absorption of the mineral iron
- Helping with fatigue and mental resilience
- Contributing to the importance of good blood vessel condition
- It is important for keeping bones, teeth, gums and the skeleton healthy
Vitamin C in food
Your body is unable to produce vitamin C itself, so we must ensure that we consume it through vitamin C-rich foods. These include fruit such as citrus fruits, kiwis and strawberries. However, vegetables can also be a good source of vitamin C, with various types of cabbage, peppers and fresh potatoes being particularly good choices.
Vitamin C is a water-soluble vitamin. For this reason, it is recommended that you cook your vegetables in a small amount of water. Do not cook them for too long and do not cut them into small pieces. This will help to preserve the vitamin C.
Vitamin C is also sensitive to sunlight and heat. It is also recommended to avoid exposing pureed, squeezed and chopped vegetables to the air as much as possible. This is in contrast to acids, such as oranges (juice), where vitamin C remains relatively intact.
Vitamin C excess
If you consume too much vitamin C, you will excrete it in your urine. Diarrhoea, intestinal complaints and increased excretion of oxalic acid in the urine are symptoms that you may experience if you have an excess of vitamin C. An excess is defined as more than 2 grams (2000 mg) per day.
Vitamin C deficiency
You can recognise a vitamin C deficiency by various symptoms, namely:
- Poor skin
- Insomnia
- Bleeding gums
- Fatigue
- Rheumatic complaints
- Joint complaints
- Reduced resistance
- Bruising and reduced wound healing
- Scurvy
Recommended amount
Recommended daily amount for adults:
- Adult women: 75 mg
- Pregnant women: 85 mg
- Breastfeeding women: 100 mg
- Adult men: 75 mg
Recommended daily amount for babies, toddlers and children:
- From 6-11 months: 20 mg
- From 1-2 years: 25 mg
- From 2-5 years: 30 mg
- From 6-9 years: 40 mg
- From 9-13 years: 50 mg
- From 14-17 years: 75 mg
Need a vitamin C supplement?
Are you unable to eat 2 pieces of fruit and 2 to 300 grams of vegetables every day? This can lead to a vitamin C deficiency, in which case it is advisable to take a vitamin C supplement. Extra vitamin C may also be necessary for extra resistance. Vitamin C has an antioxidant function and protects your body's cells from damage.
Vitamin C supplements are also available in the form of drops. These drops are easy to take and give your immune system a nice boost.
For some groups, taking extra vitamin C is important. These include smokers and people who are stressed. In these groups, more vitamin C is broken down in the body. But a higher dose of vitamin C may also be necessary in cases of flu and colds.
Vitamin C and pregnancy
During pregnancy, the RDA is higher, namely 85 mg per day. Getting enough vitamin C is very important to prevent iron deficiency or even anaemia.
