Vitamin C

Vitamin C - ascorbic acid for a stronger immune system

What is vitamin C?

Vitamin C is a water-soluble vitamin, also known as L-ascorbic acid, that supports numerous functions in the body. Like other vitamins, vitamin C is commonly found in many vegetables and fruits. Vitamin C is often included in dietary supplements and, as a water-soluble vitamin, is easily excreted in the urine at high doses.

The functions of vitamin C

Vitamin C The functions of vitamin C include:

• Vitamin C contributes to normal collagen formation for the normal function of blood vessels, skin and bones.
• Vitamin C contributes to normal energy metabolism.
• Vitamin C contributes to the normal function of the immune system.
• Vitamin C helps protect cells from oxidative stress (antioxidant).
• Vitamin C is involved in numerous metabolic processes.

As you can see, vitamin C plays a very important role. Fortunately, it is also found in many foods and, as a water-soluble vitamin, is almost impossible to overdose on, as excess vitamin C is excreted in the urine. A higher vitamin C intake can be particularly beneficial during the cold winter months, as our immune system is under increased strain during this time, and we are also more susceptible to colds. Vitamin C can support the immune system and is usually taken in doses of 500-1000 mg per day.

The vitamin C requirement

As already described, high doses of vitamin C are recommended, especially during the cold season. According to the DGE (German Nutrition Society), the daily requirement of vitamin C is:

• Women between 19-65 years at 95-100 mg vitamin C daily
• Men between 19-65 years at 110 mg vitamin C daily
• The Federal Institute for Risk Assessment has classified daily vitamin C intake up to 1,000 as free of side effects

Our actual needs always depend on our individual lifestyle, our diet, and, above all, seasonal conditions. For example, when we have a cold or are under stress (or periods of stress), we have a higher need for vitamin C and can increase our daily doses to up to 1,000 mg. Furthermore, many foods contain vitamin C, which is why taking vitamin C supplements is only recommended in certain situations within a balanced diet.

Vitamin C deficiency - causes and symptoms

A vitamin C deficiency can arise from many different circumstances. Some examples of the causes of a vitamin C deficiency are the following:

• pregnancy
• Fever
• Inflammations
• Hyperthyroidism
• Operations
• Prolonged diarrhea
• Smoke
• alcohol
• Unhealthy diet (lots of junk food, etc.)

Overall, a vitamin C deficiency is more likely to be due to bad habits or illnesses, although in this case the deficiency is not a "deficiency" but rather a higher need in illnesses can lead to a deficiency.

Prevent vitamin C deficiency - take vitamin C supplements

There are various vitamin C supplements that can be taken, including:

• Vitamin C powder
• Vitamin C capsules
• Vitamin C infusion (avoid if you have kidney stones!)